13 May 2014

Warm Up:
3 Rounds
Run 200m
2 wall walks
5 Push Ups
7 wall squats (toes as close to the wall as possible, these should be slow and deliberate)

Mobility

Strength:  7 x 3 OHS incr weight

WOD:
7 MIN AMRAP
5 Press (60%)
7 Box Jumps

SILVERS:
Warm Up:
3 Rounds
Run 200m
2 wall planks
5 Push Ups
7 wall squats (slow and deliberate)

Strength:  5 x 3 Deadlift

WOD:
12 MIN AMRAP
5 Press
7 Step Ups/box jumps