Monday March 24, 2014

Warm Up
3 Rounds:
400m
Lunge / Backwards Lunge
10 Push Press
10 Sit Ups

Snatch 5×5
Ball Slams 3×20

WOD – “Yolanda”
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups

Core
Planks – 5×30 sec

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Friday March 21, 2014

Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope (50 Double Unders)

WOD – “Xiong”
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Pull
60Box Jumps
70 Push Ups
80 Air Squats
90 Sit Ups
100 2 Footed Bounds