Wednesday March 26, 2014

Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Cleans 5×5
Burgener x3

WOD – “Allen”
20 minute
Air Squat Progression
Add 1 Rep per minute
for 20 minutes

Core
Knee Ups 3×25
Pull Up Bar

Tuesday March 25, 2013

Warm Up
3 Rounds:
10 Hang Cleans
10 Sit Ups
10 Back Extensions (GHD)

Front Squat 5×5
Thrusters 3×20

WOD – “Zena”
21-18-15-12-9
Push Press
Pull Ups
Burpees While you Wait
Record The Total Burpees
High Score Wins

Core
Lunge and Twist
3 Lengths outside