WOD Fri 5-25-12
May 24, 2012
WOD Mon 5-28-12 Hero: Rankel
May 27, 2012

WOD Sat 5-26-12

5AM Crew on wallballs

Warmup:
400M run/500M Row
3 Rounds NFT:
5 box jumps
5 pullups (or practice kips)
1 length shuttle run with 3 burpees at start and finish
 
WOD Movement review
 
WOD:
AMRAP in 6 minutes
20 Sandbag Jump squats 50/30 lb
15 pushups
 
1 minute rest and rotate
 
3 x 3 minute intervals of:
20 Wallballs
8 Box Jumps 30″/24″
4 lengths shuttle run – 3 point touch at each end (These are complete lengths, staging at the start does not count as 1 length)
 
New athletes are done, vets take 3-5 minutes rest then complete the following for time:
20-15-10
Row for calories (or running – 3, 2, 1 laps)
Ground to Overhead 95/65#
 
Cool down, stretch out and post your scores and times to comments
 
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