Tuesday February 7, 2017

 (Practice / Glycolytic 2-5 min bursts)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)

Jog down and back
10 Air Squats with Pause at bottom
Side shuffle down and back
10 Hand Release Push-ups
Jog down and back
10 V-ups

SOD

2 x 10^ OHP > 2 x 5^ PP > 1 x 2^ Jerk AND GHD Sit-ups 3 x 15 (20 min)

WOD #1

4 Min AMRAP
10 KB or DB Forward Alternating Stepping Lunges (5/leg) (53/35)
10 Ring Push-ups

Then 4 min rest

WOD 2

For time: (Clock will start from 0)
50 Wall Balls (20/14, 10/9)
25 Burpee Pull Ups