1 May 14

Warm Up:
400m run
5 Rnds:
3 Push Ups
3 Pull Ups (Strict)
3 Ring Dips
FOR QUALITY

Mobility work

STRENGTH:  6 x 4 Back Squats incr. weight each set to 80% for last set

WOD:
Karen
150 Wall Balls

Silvers:
Warm Up:
Tabata Row
Squat therapy
Medball squat and partner throw 3 sets of 10

Strength:  6 x 4 Back Squats incr weight

WOD:
5 mins of Karen

Rest 2 mins

5 Mins max reps burpees