030816

Warm up
3 Rounds
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swings 3×20
Split Jerk 5×5

WOD – Ursula
75 Clean and Jerk 115/95

Supermans
5×30 sec

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030716

Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 American Swings

Mats
Ladders
Plyo
Depth Broad Jumps x 20

WOD
20 Yard Sprints
on the minute every minute for 20 minutes.