04.15.2015

WARMUP
WITH THE COACH
10 JACKS
10 HOLLOW ROCKS
10 FLAP JACKS
10 GROINERS
10 AIR SQUAT
10 FROG JUMP
10 SITUPS
10 V-UPS
10 LYING HANDCUFFS

FITNESS
1)5X2 FRONT SQUAT + 1 PUSH JERK
2A)3X5 PLYO PUSHUP
2B)3X:45 PLANK
2C)3X6 CHIN UP

PERFORMANCE
1)5x2 HANG SNATCH + OHS
2)5X2 FRONT SQUAT + 1 JERK

WOD
20 AMRAP
1-100' BEAR CRAWL
2-BURPEES
3-SITUPS
4-PUSHUPS
5-JUMPING LUNGES (L+R=1)