4-Jan Combat Workshop WOD

Warm Up:
Goblet Squats (12kg), Push Ups and Back Raise 3*10

SWOD:
Shoulder Press - 5*3 (45kg-50kg-55kg)

WOD:
4 Rounds of the following -
440m Sprint
21 kettle Bell Swings (12kg)
15 Burpees (Box Jump 24')

Time was 17m04s

Warm Down & Stretch

Comments:
Another good session, had to knock the box jumps on the head after 2 rounds.... mare of a session. Burning lungs for 30 min!