Monday, April 8, 2013


Mobility: Banded Shoulders and Ankles/Lacrosse Ball Shoulder Blades
Warm Up: Run 400 m as a group
Then 15-12-9  @45/24 
Good Mornings
Push Press from behind the neck 
WOD: 5 rnds for time
10 Push Press/Jerk from behind neck
100 m sprint            
10 ring dips
Cash Out: 3 rnds
15 GHD Sit ups
15 GHD Back Extensions

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