Wednesday 4-23-14



Warm Up

Forwards and Backwards Running Drills


Broad Jump


As Many Rounds as Possible in 16 Minutes of:
5 Broad jump (7’/6′)
200m Backwards Run
15 Pull-Ups

After Bash:

Quad Mobility with Lacrosse Ball

ONE Nation Competitors:

For Time:
30 Bench Press (185/115)

Travel WOD:

As  Many Rounds as Possible in 16 Minutes of:
5 Broad Jump (as far as you can)
200m Run
15 Burpees



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