2-24-15

Don't forget to register for the open. It starts this Friday. We will do all open wods on the Friday after its announced. If you have any questions ask a coach and we will help.

Warm up: 2 rounds

2 laps

5 push ups

10 sit ups

15 air squats

15 pass thrus

10 jumping squats

5 inch worms

 

Skill: 3 sets of 5 reps each

Glute ham raise

Ghd situps

Back extensions

 

 

Wod: "Bangarang"

21 power snatch 95/65

21 burpees

21 pull ups

15 overhead squats 95/65

15 burpees

15 pull ups

9 squat snatch 95/65

9 burpees

9 pull ups

 

Cool down:

1 lap walk

2 minutes of rowing 50% effort