29 Apr 2014

Warm Up:
1000m row
Hip and shoulder mobility

WOD:

'BRENTON'

5 Rounds:
Bear crawl t & b
Standing broad jumps t&b
do 3 burpees after every five broad jump

SILVERS:

Warm up:
2 Rounds
Row 500 m
one length forward walking lunge
one length backward walking lunge
10 Knees to chest (rings or bar)

Strength:
5 x 3 Strict Press

WOD:
In teams, rower is timer:
5 Rounds:
300m row
Step Ups/box jumps
Sit ups
Skipping