April 19, 2014

Mobility:

 

10 minutes

 

Metcon:

 

Teams of 2 to 3

 

100 meter Farmers Carry

10 Burpee Broad Jumps

50 Lunges

100 m Firemans Carry

200 m Sprint

 

*One person works at a time and completes the required reps of movement

*Partner completes the same completed number of reps

 

**KB's may nev...

April 11, 2014

Mobility:

 

10 minutes

 

Strength:

 

Overhead squats 5x3

 

In between sets, 3 max broad jumps

 

Goat:

 

10 minutes

 

Pick one and work on it

 

WOD:

 

10 minute AMRAP

 

Box jumps

Kettlebell sumo deadlift high pulls

 

1-1, 2-2, 3-3, 4-4, 5-5, etc. etc. etc. And etc.

 

 

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