WOD: 03/04/2014

WARM UP:
3 rounds, 30 secs each
. High knees
. Squats
. Butt kicks
. Push ups
. Mountain climbers
. Burpees

MOBILITY:
5mins for mobility

WOD:
AMRepsAP in 14mins
40 calories on rower/ burpees
40 Kbs @ 24/16kg
40 strict pull ups / supine row
40 med ball cleans @ 10kg/7kg
40 box jumps @ 24″/20″

AFTERWOD:
Stretching for 20mins

CORE:
(10mins)
3 rounds
25 hollow rocks
25 V-ups
1min hollow hold
25 R-side crunches
25 L-side crunches

TRAVEL WOD:
5 rounds for time
30 overhead lunges @ 20kg/10kg
30 push press
30 v-ups
300m run>

April 2, 2014 | Categories: Uncategorized | Leave a comment