Thursday 11 Sept 2014 WOD

Warmup Mobility

400m run

3 x rouds of:

5 x inchworms

10 x pressups

15 x squats

20 x Banded Rows in Squat

Strength

Strict Pullup 5-5-5-3-3

WOD

EMOM 20 mins

3 x Pullups

6 x Over Plate Pressups

9 x Air Squats

Then in the reminaing time of that minute

AMRAP Double Unders

*Score on every double under each round 1/4 point for Single unders