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Monday November 16, 2015

Warm Up: Coaches Choice

6-9 WOD:
50 Jump Ropes
then: 4 rds
5 Push Press
7 Over-Unders
9 Sit ups
then:
50 Jump Ropes

10-14 WOD: 10:00 AMRAP
1 MU (3 C2B) (5 Pull ups)
5 Atlas ball Tosses40#WB/ 30#WB/ 26# Atlas Ball
10 Pistols (on a box)

Then: Core Work for EVERYONE
3 rds
20 Flutter Kicks
5 Strict Toes 2 Rings
:30 Plank Hold

Earlier Event: November 12
Thursday November 12, 2015
Later Event: November 17
Tuesday November 17, 2015