May 2014

WARM UP: 1 Mile Run WOD 1: Annie 50-40-30-20-10 Double Unders Sit Ups WOD 2: Helen 3 Rounds of: 400 M Run 21 Kettle Bell Swings 12 Pull Ups    

WARM UP: 3 Rounds of: 15 Seconds of Samson Stretch 15 Seconds of Side Lunges 15 Seconds of Planks 15 Seconds of Side Planks 

WARM UP: 30 OHS 30 Pass Throughs 30 Mountain Climbers 30 V-Sits 30 Air Squats 

REST AND RELAX!!!!

WARM UP: 30 Pass Throughs with the PVC 20 Over Head Squats with PVC 5 Push Ups 5 Burpees 20 Air Squats 20 Front Squats  with PVC

WARM UP: 15 minutes of Goat Work on the following: L-Sits Pistols Ring Dips

WARM UP: 2 Rounds of: 30 PVC Thrusters 20 PVC Over Head Squats 10 Mountain Climbers 5 Minute Planks

WARM UP: PVC 30 Thrusters 30 Pass Throughs 30 Over Head Squats 30 Sit Ups

WARM UP: 20 Lunges 10 Inch Worms 30 Flutter Kicks 50 Butts Kicks

WARM UP: 6 Minutes of: 6 Med Ball Squats 6 Med Ball Dead Lifts 6 Med Ball Press Score your reps!