082615

Bring Black and Grey Ball
Warm Up
3 Rounds:
400m
15 Air Squat
15 Back Extensions
Heel to Heel ><

Ball Cleans 3×20

Clean 5×5

WOD – Diane
21-15-9
Clean Pulls
Push Press
175# and 135#

Seated Twist 3x30sec

082115

Each group needs a Dynamax Ball  (Black and Grey)
from under Stage for WOD

Warm Up
2 Rounds:
5 Front Squat
10 Russian Twists
10 Burpees
High Knee Pulls / Butt Kickers

Overhead Squat (PVC) 5×5
Snatch Complex  x2

WOD – Barbara
5 Rounds:
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups

Superman 3×30 Sec