WOD - Tuesday, 4.19.2016

WARM UP: Row 200m 10m Walking Samson Lunges 5 Kossacks (each side) 10m Reverse Walking Lunges 5 Push Ups 10m Straight Leg Bear Crawl 5 Air Squats 10m Side Shuffle 5 Burpees 10m Side Shuffle 5 Jumping Squats |

BAE Watch

A) 20-15-10-5 Calorie Row Burpees over Rower

Rest 5 min

B) 6 rounds: 15 sit ups 30 sec plank

Jacked and Ta

A) Superset 1) Back Squat 5 x 5 above 80% 2) Box jumps 5 x 5 30/24"

B) Death by push ups When you fail, rest 2 min then complete 100 sit ups for time

FITNESS 

A) 5x 200m sprints rest 2:00 between sprints

B) 3RFT: 5 burpee over box, 12 KB swings (53/35#) 24 Goblet squats 100 single under

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