Tuesday 4/28/15

Workout of the Day
For time:
20 Over the bar burpee
20 Power Cleans 115/75
20 Over the bar burpee
20 Power Cleans 135/95
500m Run

Post your scores to the Whiteboard.

Adaptive
15min Amrap
10 Bar touching Sit ups
10 Push ups
20 Ball twists
10 Back Ext
30 sec o/h static holds

Post your scores to the Whiteboard.

FastFit
“A.                                                     rowing suicides                                 5cal x2
rest 5 sec
10cal x2
rest 5 sec
15cal x2
rest 10 sec
20cal x2
rest 1 minRepeat a second time           B.
10 GHC/AB MAT back extensions
(with three sec decent/hold if on abmat)
10 wide stance good mornings with bar
10 db one legged squats (foot on box)
x3                                                          C.EMOM 10
3 stand ups (use db at feet)
6 floor press (45/25)
9 windshield wipers

Post your scores to the Whiteboard.



Mobility WOD