Monday 24th 2014

Complete 3 rounds of the following. 2 minutes rest between rounds.
■10 renegade rows with push up
■20 lunge steps with KB pass under
■30 second wall sit
■40 jumping jacks
■50 high knees
■40 calf raises
■30 second plank
■20 push ups
■10 burpees
Finisher:
■2 x [25 crunches - 20 jackives - 15 leg flares - 10 AbMat sit ups]
Your Personal WOD: 1 km run
                                    100 medicine ball volley
                                    3 min plank
                                   30 kettle bell squats (30 pounds- 900lb total)
                                    streching