Blog Post

Wednesday April 1, 2015

Warm Up 


For Time:

100 Burpees

100 Double Unders

100 Sit-up (abmat)s

100 Air Squats

100 Push-ups

100 Walking Lunges

100 Push Presses 75/55

100 Back Extensions

100 Hang Power Cleans 75/55

1 mi Run

60 minute time Cap


The real WOD is:


20 min AMRAP

 5 pull ups

10 push ups

15 air squats

Cash Out:

banded shoulder mobility

shoulder mobility lacrosse ball

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