110415

Warm Up
4 Rounds:
1 Burgener
400m
20 Sit Ups

Mats
Ladders
Plyo Work

WOD
Sprint Progression
Min 1 – 10 Yds
Min2 – 20 Yds
Min 3 – 30 Yds
through 10 Minutes

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110315

Warm Up
3 Rounds:
400m Run
10 OHS
10 American swings
10 Sit Ups

Choice 5×5
Overhead Squats 3×10

WOD – “The Name Game”

namegameWOD