Monday, April 4, 2016

Open Shirts

We need 2 more shirts before we can place the order. So let me know if you would like one and we can add your order to the list.


Warm Up: 2 rounds

  • 600 m Run
  • 10 Pass Throughs
  • 10 Air Squats (3 sec hold @ bottom)
  • 10 RDL + High Kick
  • 10 Scorpion

Strength/Skill: 

Tabata – 4 min of each. 8 min total (:20 work, :10 rest)

AMSU

HRPU

WOD: 3 Rounds – Each for time:

300 m Row

10 Step Ups w/ KB 35/25 (each hand)

15 S2OH 115/75

  • begin a new round every 7 min
  • 5 min cap per round
  • post total time & individual rounds