17 Feb 2015

Warm up:
3 rounds
5 laps
10 walking lunges to side angle
10 jumping squats

3 x 2 per side Turkish Get ups
3 x 3 per side bottoms up press

Scorpion/iron cross

WOD:
21-15-9
Dumbbell thruster (pick an appropriate weight)
Wall balls
Between each set do 50 DU's (3 sets of 50 total)

BOOTCAMP:

Same as regular class
Cash out:  tabata 30 sec on 10 sec off ROW

SILVERS:
Strength:  Front Squat

WOD:
Same as regular class
Single skips