2 Mar 2015

Warm Up:

Hungry Hungry Hippos

Split into 2 teams with ball container in middle of the floor.  On 3-2-1 Go, first person in line does reps of designated movement and then runs to the middle to grab a ball and return to their base, tag off and the next person goes.  Team with the most "marbles"wins the round, losing team does penalty. (coaches make sure there is an odd number of marbles)

Rnd 1)  3 burpees

Penalty:  5 wall balls

Rnd 2)  5 air squats

Penalty:  5 push ups

Rnd 3)  Bear crawl to bucket

Penalty:  5 medball cleans

Rnd 4)  Crabwalk to bucket

Penalty:  10 line hopovers

Rnd 5)  Inchworm with push up to bucket

Penalty:  10 grasshoppers

SKILL WORK:  HURDLE SPRINTS

2 stations, dowels through green & yellow box stacked.  Two footed hop over dowel then sprint 3m  to cone and either veer left or right depending on your lane.  2 sets of 10 sprints, alternating left turn/right turn each time.

WOD:  5 x 400 m ROW

3 min rest btwn rounds

Score includes rest