Monday 26 January 2015

WARMUP

Row 500m

10 pass throughs 

10 around the world

3rnft

5 air squats

Butt kicks

High knees

Lunges 

Burgener warmup

WOD

1) Squat Clean- 10 Minutes to build to a heavy single

2) AMRAP 7 Mins

1 Squat Clean (135/95)

10 Sit-ups

2 Squat Cleans

10 Sit-ups

3 Squat Cleans

10 Sit-ups

…..

Get as high as possible in the 7 min timeframe