WOD: April 24, 2015

Warm-up

:15 Jumping Jack
:15 Squat
:15 MC
:15 Jump Squat
4 Rounds
Then
:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank
4 Rounds
Strength
Shoulder Press (5 X 12 HAP E3M)
WOD
Metcon (Time)
50 AbMat Sit Ups
30 PushUps
20 Ring Rows
3 Rounds for time
Conditioning
Sprints (AMRAP – Rounds)
100 M Sprint OTM 10 min
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WOD: April 23, 2015

Warm-up

3 Min of Jump Rope
Pigeon Stretch
Stripper Stretch
Extra Perfect Stretch
Then
Bergener Warm UP
WOD
Pause Snatch (15 X 1 HAP OTM)
3 sec Pause at Knee
Strength
Deadlift (5 x 2 HAP E3M)
Extra Credit
Flight Simulator (Time)
Double unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5, continuous running clock, rest as needed between sets.
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