WOD: Thursday 7/07/2016

**CrossFit Senior Teens @ 4.15pm**

Warm Up Accessory Work:
2 Sets of:
Bottom of Squat Holds x 30-45 Sec
Hollow Hold/Rocks x 45-60 seconds

then:

Every 8 mins, for 40 mins (5 sets) of:
Run 800m
21 Kettlebell Swings (16kg/24kg)
12 Pull-Ups

Note times for each set, and add them for total working time.

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