Monday 8.8.16

If early - get loose on own.

As a GROUP:
200m lite jog
stationary inch worm out + 5 push ups + inchworm in - squat & hold
10 air squats
10 alternate leg lunge twists
10 high kicks
windmill arms & shoulders

50% x 5
60% x 5
70% x 3
70% x 5
80% x 3
90% x 1
max x 1 and record

Practice Movements
Bar Weight and increase to WOD Weight

5 Front Squat 135/95, 115/75, 95/65, 85/55
5 HSPU
5 Push Press

5 Minute Transition

15 Weighted Sit ups 45/25, 25/15, 15/10
15 Weighted Triceps same weight