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Novemeber 11, 2014

HAPPY VETERANS DAY!

Row 500m

CF Warm up x 2

Group Dynamic:  2 Rounds
Lunge and twist 50 ft
Spider Lunge 50 ft
10 Jump Squats
10 Hand Release Pushups
10 Leg Swings
Hold Bottom of a squat for the 30 secs.

Strength: Back Squat 5x3
*Working up to 80% for all sets.

WOD: "Jack"

20 min AMRAP:

10 Push Press (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

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