Thursday October 9th, 2014

Warm Up

3 rds

- zigzag bear crawl

- 5 super-slow squats (5-10 seconds in the bottom)

- 5 hollow rocks

- 5 supermen

- 10 jumping jacks

- high-knee skip

- side shuffle

 

Wod

10 min AMRAP

- 100m run

- 10 Front Squats (15/5lb DBS)

- 5 Burpees

Game: 5-10 minutes  a race of movements.  1st team over the finish line scores a point.