29-NOV-14

A.

Group Joint Warm Up

20 foot inch worm

40 Abmat sit ups

20 foot PVC pressing lunges

40 DU’s

20 Pull ups

 

B.

15 Min to Squat Clean up to 85%

 

C.

WOD:

In teams of 3, All work at the same time. Cascade style.

Wait till the athlete in front of you clears the movement to move on.

AMRAP 35 min

1 Strict HSPU

2 Squat Cleans 135/95#

3 Burpees

 

D.

Cool Down:

1 min each calf stretch (toes on a wall)

1 min seated hamstring stretch

1 min each couch stretch

1 min splits

 

 

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