WoD for June 21st, 2014

Group: Set up stations / warm-up lifts

WoD: “Fox and Hounds” 40’ Time Cap

One male and female will be designated as the “foxes”. The rest of the group will be hounds. The foxes will be given a 5 minute head start. All the hounds able to catch the foxes won’t have to do penalty burpees at the end!

100 double unders (300 Singles)
90 sit ups
80 air squats
70 push-ups
60 KB swings 16/12 kgs
50 Walking lunges (L+R = 2)
40 pull-ups
30 box jumps 24/20
20 ring dips
10 burpees

MOB: Roll it all

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