Wednesday October 1, 2014

Warm Up  РGrab a black and greyball on your way to class
3 Rounds
<>Medball Lunge and Twist
10 Burpees
10 Push Up
10 Back Ext

Mats
Ladders

Split Jumps 5×5

WOD -Sprint
40 Meter Sprints
EMOM for 25 Minutes

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Tuesday September 30, 2014

Warm UpGrab 1 Green Slam Ball per group on way to class
3 Rounds:
10 Ball Push Ups
10 Push Press
10 American Swings

Clean 5×5
Thrusters 3×15

WOD – “Paula”
3 Rounds:
21 Russian Swings (24/20)
21 Push Ups
400m

100 Sit Ups