091916

Warm Up
2 Rounds:
7 Front Squats
10 Pistols
50 Double Unders
Army/Crab

Mats
Ladders
Ply Boxes

WOD – Sprint Progression
Minute 1 10 yards
Minute 2 20 yards
Minute 3 30 yards

All the way to
Minute 10 and 100 yards

091216

Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Clean and Jerk 3×5
Dead Lift 5×5

WOD – Grace
30 Clean and Jerk
for time

Knees to Bar 4×15