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Monday April 4, 2016

Warm Up: 400 m run
- 1 min per leg banded super frog
- 30 ft spiderman lunge
- cossack squat
- 20 passthroughs
- skin the cat/progressions
- 2 bridge ups

Strength: Back Squat
6x4 @ 70%
**beginners and master age athletes just do building sets.

Wod:
General Fitness Rx:
5 rounds:
15 box jump overs  24/20
10 Push Jerk 105/75
15 burpees

Scaled:
push jerks (65/45/35) **something you can do for at least 5 ub

Competition:
5 rounds:
15 box jump over
10 push jerks (135/95)
15 burpees

 

Earlier Event: April 2
Saturday April 2, 2016
Later Event: April 5
Tuesday April 5, 2016