032916

Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
50 Double Unders

Russian Swings 3×15
Push Press 5×5

WOD – Xiong
10 Snatch
20 Clean
30 Push Press
40 Squats
50 Clean Pulls
60 Box Jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups2 Bars to be set up

Knees to Elbows toes to Bar 3×20

031516

Warm Up
3 Rounds400m
Lunge><
10 Push Ups
10 Sit Ups

Snatch 5×5
Mats

WOD- Yolanda
25 Plyo Box Jumps (blue/white)
21-15-9
Push Ups (no knees/knees) All Hand Release
Pull Ups (no band/black Band)
Air Squats (Butt to Ball)
Sit Ups
25 Plyo Box jumps (blue/ White)

Prone isolation
Push Up Position 30 Sec
Push Up Position Right Leg to Right Elbow 30 Sec
Push Up Position Left Leg to Left Elbow 30 Sec