Monday 5/18/15

Workout of the Day
Back Squat
8×2 80%

then
” Mini Murph”
1000m run
50 pull ups
100 push ups
150 Squats
1000m run

Adaptive
15min Amrap
10 Sit Up transfer overs
10 Hang Clean Press

FastFit
“A. Warm up
3 Min of jump rope

B. WU cont./strength/core
30 sec R side plank (elbows)
30 sec L side Plank (elbows)
30 sec Center (elbows)
Round 2 do on hands

C. 5 rounds:

75 jump ropes
50m bear crawl
20 1 arm alt KB Russian swings
15 Brace Squats (15/5)”

Post your scores to the Whiteboard.



Mobility WOD