9/27/13 – Friday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

3 Strict Pull-ups (NO Bands. Jumping Pull-ups, more pull less jump)
4 Inch worm push ups
5 Air squats
6 Spider mans

Note: Not for time. Perform some good to perfect form on all movements.

WOD

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps x (24″/20″)

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