Thursday 111201 Last Day of Session #1!

Stretch/Mobility

Short Warm up

WOD: (Fitness Test)

For time:

4 Bear Crawls (8 Bear  Crawls)

100  Jump Rope Singles (50 Du's)

40 Squats

30 Sit ups

20 Push ups

10 Burpees

REST 5 minutes

Group Work:

Push Press/Cleans

WOD:

400 M Run (10 laps or 2 minutes)

Max Rounds in 10 minutes of:

10 Renegade Rows (5 each arm)

1 TGU each side

6 reps of combination: 1 arm DB Squat Clean, Lunge right/lunge left =1 rep

Hard at work....and loving it!