Friday May 1, 2015

Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge / Backwards
15 American Swings

Falling Starts x40
Mats
Ladders

Split Jumps 5×6 (For Speed and Form)

WOD
3 Rounds:
400m
25 Air Squats
25 Sit Ups

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Thursday April 30, 2015

Warm Up
3 Rounds:
Army Crawl / Crab Walk
10 DeadLift Middle Heavy
400m

Ball Slam 3×20
Front Squat 5×5

WOD – “Kevin”
Russian Swing Max Reps
24kg/20kg

Superman 5x30sec