Friday January 30 2015

Warm Up
2 Rounds:
Walking Lunge w/a Twist
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters
30 Pull Ups
1200m Run


Midline
3×30 Seconds
Back Ext
Knees to Elbows or Toes to Bar
Russian Twist

Wednesday January 21, 2015

Warm Up
1200m Run
(Test 400 course)

Thruster 3×10 (Lite)
Noah to Demonstrate
Cierra to Explain

Back Squat 5×5 (Lite)
Andrew to Demonstrate
B to Explain

WOD – Elizabeth
Mark to Explain
21-15-9
Cleans
Push Ups
* one group goes
restart clock and next group goes
do this until complete
Log in on board

Midline
B to Demonstrate
3×30 sec
Knees to Elbows
Back Ext
Russian Twists