Saturday, April 25, 2015

Free "Trial" workout this morning at 9:00 a.m. 
Please arrive 10 minutes early to meet the coaches!

Cody working on his mobility with some Squat Therapy!
Arm/Leg Swings
Run or Row 400/500m
2 Rounds of:
10 Up/Downs
10 Wall Squats
10 DB Press

WOD
Conditioning
Partner WOD
50 Front Squats 45/33#
Then load the barbell 95/63#
400m Barbell carry
50 Situps
400m Barbell carry
50 Lateral Hops over the bar
400m Barbell carry
Then unload the barbell
50 Push Press 45/33#
Rx+ = 95/63# (F. Squats), 135/93# (carry), GHD's, Box Jumps, 95/63# (Push Press)

In teams of two, once the WOD starts the barbell can only be put down for the sit-ups and lateral hops. Any other time will result in a 5 burpee penalty for each partner, each time.

PMOD
With remaining class time, work on a skill of your choice

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