06 June 2013

Friday & Monday, 07 & 10 June 2013

A WOD:

WARMUP:
10m Walking High Knees
10m Running High Knees
10m Walking Butt Kicks
10m Running Butt Kicks
10m Lunge
10m Straight Leg Kicks
20 Pushups
20 Squats

CASH-IN:
3x30s Battle Ropes

WOD:
4 Rounds For Time of...
- 6 Shuttle Runs (Between parking lot rows, 6 lengths)
- 12 4-Count Flutter Kicks
- 18 Air Squats
- 24 Grasshoppers

COOLDOWN: Coaches Choice

B WOD:

WARMUP:
3 Rounds
- 15 Good Mornings w/ PVC/Body Bar/Barbell
- 5 Hand Release Pushups
- 15 Air Squats
- 5 Hand Release Pushups

STRENGTH:
10 Rounds
- 1 Minute Max KB Swings @ 70# (Goal is 30 reps, scale weight accordingly)
- 1 Minute Rest

WOD:
4 Rounds for Time:
- 3 Power Cleans
- 5 Box Jumps
- 25 Double Unders (50 Singles)

COOLDOWN:
Rollout thighs and back using the foam rollers.

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