WOD - Saturday, 12.5.2015

Note: Weightlifting with Coach Joe is canceled this weekend.  He's off at the American Open!

FITNESS (9AM, 10AM)
WARMUP

standing in one place 2 rounds of- 20 sec of high knees/ 10 sec of toe touch, 20sec squat jumps/ 10 sec of bottom of the squat, 20 sec of jumping jacks/ 10 sec of boot straps

2 rounds for QUALITY- 1) 12-5 hollow rocks, 2) 8-10 dips, 3) 5 inchworms into 10 pushups (hold the bottom position for 3 sec of each pushup), 4) 20 sec "L" hang hold on the rig into 5 strict toes 2 bar

3 rounds of 1 min in each station with 1 min rest at the end of the round.
1) row for CAL, 2) Wallballs (20/14), 3) pull ups, 4) KB swings (53/35#), 5) burpees

SCORE: Total reps