WOD

WARM UP  10 Samson Stretches 10 Inch Worms 10 Frog Hops 10 Bear Crawls

Here’s a  Special Birthday WOD! Happy Birthday Marc! WARM UP :  25 Hollow Rocks 25 Supermans 25 V Sit ups 25 Mountain Climbers 25 Weighted Burpees (25# plate)

WARM UP: 2 Rounds of : 10 Push up/ Plank 10 Jump Squats 10 Jump Lunges 10 Butt Kicks

WARM UP: with the PVC : 30 Pass Throughs 30 Overhead Squats 30 Front Squats 30 Squats 

WARM UP: 750 M Run 50 Air Squats 750 M Run 50 Sit Ups

WARM UP: 2 Minutes each of: Air Squats; Sit Ups; Jumping Jacks; & Butt Kicks WOD:  4 Rounds for time of: 15 Deadlifts 15 Wall Ball Shots 15 Front Squats 15 Box Jumps 400 M Run

We’re closed today for the Good Friday Holiday but instead of sitting at home depressed due to the rainy weather; or due to the fact that you ate one too many Hot Cross Buns, you can do this “No Equipment” WOD indoors. 4 Rounds for Time: 50 Jumping Jacks 50 Sit Ups 50 Push Ups

WARM UP: 2 Rounds of the following: 15 Jumping Jacks 15 Push Ups 15 Sit Ups 15 Air Squats

WARM UP: Ring Holds 5 x 8 seconds Ring Rows 5 x 5 seconds Ring Push Ups 5 x 5 seconds

WARM UP: 2 Rounds of: 30 Jumping Jacks 30 Push Ups/ Side Planks 30 Russian Twists 30 Side Hops 30 V Sit Ups 30 Mt. Climbers