W.O.D. 04-07-2014

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Warm up: 5 minutes foam roller, 20 wall balls, 20 med ball sit ups, 20 burpees
Strength and skill: extra mobility
WOD
For time: 45 min cut off
50 pull-ups
400-meter run
95/65lb. thruster, 21 reps
800-meter run
95/65lb. thruster, 21 reps
400-meter run
50 pull-ups
Cool Down: stretch

 

W.O.D. 04-03-2014

Warm up: 5 minute foam roll, 200 m farmers carry, 30 Burpees
Strength and skill: front squat 3-3-3-3-3
WOD
FGB
Push press 75/45
Sit ups
Box jumps 20/16
Wall balls 20/15
Front squat 75/45
3 rounds
Cool Down: 50 back extensions and 50 crunches and stretch

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