Cross Training Day 16-11-2016

WARM UP: 
3 rounds of:

• 40 Rope Jumps
• 20 Jumping Jacks
• 20 Jumping Lunges
• 20 Reverse Sit-Ups
• 20" Plank

WOD:
4 rounds of:

• 25 KB American Swings @24/16 Kg. (1.5/1 pood)
• 20 Ball Slams @15/10 Kg. (35/22 lbs.)
• 15 Over Head Squats with Ball @15/10 Kg. (35/22 lbs.)
• 10 Pull-Ups/Ring Rows
• 5 Burpees on the Plate

CASH OUT:
3 rounds of:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank