WOD 02-18-2015

Warm up
5 min foam roll
20 PVC good mornings
20 PVC deadlift
20 PVC overhead squats
20 PVC overhead lunges
Str- deadlift 1-1-1-1-1
Wod
10 front rack lunges 95/65
5 bar facing burpees
AMRAP 10 min
Cool down. 2 min max flutter kicks.

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WOD 02-12-2015

Warm up
5 min foam roll
3 min row
3 min jump rope
———————–
Wod
200 m sprint
Then
21-15-9
-Box jumps/steps
-Burpees
Then
200 m sprint
15 min cut off
———————-
Str- good morning 5-5-5-5-5
& bent over Row 5-5-5-5-5

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