12/4/2013

Warm Up

Coach’s Choice

SKILL

Burpee or Broad Jump (depending on what WOD athlete is completing)

WOD

In teams of two, as many rounds as possible in 30 minutes:
100x Burpee Buy-In*

400-meter Run
10x Burpees
*Only one athlete may work at a time.

Athletes must rotate every round.

OPEN GYM WOD

Jumping Cindy

20min AMRAP
5 Standing Broad jumps (length of mat)
10 Push Ups (sub hands on box or barbell on squat rack if full push ups cannot be completed)
15 Air Squats (butt to ball)

CASH OUT

Shuttle Run Races - Max 3 at a time (best of 3 for each heat, winner advances. complete as many rounds as needed until winner is found)

MOBILITY

Knee against wall quad/hip stretch
Foam roll T-spine