Monday 4-8-13


Warm Up

EMOTM 10 Mins
1-5 Strict Pull Ups


Wall ball 2 for 1


Kettle Bell Swings (2/1.5)
Wall Ball 2 for 1’s

 After Bash

Gymnastic Skills and Drills


(Scaling options will be available from your coach in class)



Warm Up:
Fish Game/Hip mobility


3 Rounds for time:
500m Row
50 Air Squats
50 Double Unders

After Bash: Midline Work!


Travel WOD

3 Rounds for time:
500m Row
50 Air Squats
50 Double Unders


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