093016

Warm Up
2 rounds:
10 Wall Balls
20 Sit Ups
10 OHS
5 American Swings

Snatch Balance 3 x5
Split Jerk 5×5

WOD – Yolanda
25 Plyo Box Jumps
21-15-9
Push Up (no knees/knees)
Pull Up no (band/black band)
Air Squat (butt to ball)
Sit Up
25 Plyo Box Jumps

092016

Warm Up
2 Rounds:
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks

Ball Slam 3×20
Back Squat 5×5


WOD – Karen
150 Wall Balls 20/12
For Time

091616

Warm Up
2 Rounds:
Walking Lunge with a Twist
10 Overhead Squat
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups
12oom Run

3×30 Sec
Back Extensions
Knees to Elbows or Toes to Bar
Russian Twists