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July 24, 2014

Row 500m

CF Warm up x 2

Group Dynamic: 4 rounds of :15 of each movement

Jumping Jacks

Air Squat

Mountain Climbers

Jump Squats

Then 4 Rounds of :15 of each movment

Plank on elbows and toes


Right Sided plank on hand

Left sided plank on hand


Skill: 5 Rounds of 400m runs

3 mins to complete each one. Whatever it takes to run, you rest the remainder of that 3 mins


WOD: 15 min AMRAP

15 Handstand Pushups

15 Box Jumps

200m Run