WOD 2/7/15

Warm-up
1x du ladder
6min
12 mountain climber
10 swings
8 plank to push up
6 ring rows
6min row

Mobility
4x
1 min medball curls
1 min box bridge up and curl
1 min kettlebell good mornings
(15min)
Basic Strength
Banded Bench Press (4×3)
emom 12
I. 3 banded bench press
II. 12/8 cal row

Metcon (Time)
in teams of 2
5x
20 partner wall balls
20 partner medball sit ups
20 burpees
200m run
20 lbs med ball, 14:23 mmin Nice one!

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