WoD Saturday – 12.14.13

Warm-Up:

50 Wall Ball

50 KB Swings

Mobility:

Gymnastics:

20 Side Swings each Leg

20 Front Swings each Leg

20 Back Swings each Leg

2 Minute Side Split Hold

Skills:

Rx’d

Strength:

Rx’d

MetCon:

20 Minute AMRAP of:

50 Double Unders

15 Front Squat

10 Pull-Ups or Barbell Rows

Core:

30 Hollow Rock

90s Hollow Hold

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