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Friday 12.4.15

3
Dec

Friday 12.4.15

Group Warm Up
2 Minutes Max Wall Balls (14/10)

Strength
OTM 10 (Advanced)
Ladder Up by 1 (Pull Ups and Dips)
1 Strict Pull Up
1 Strict Dip
4 Burpees

Strength
OTM 6 (Basic)
Ladder Up by 2 (Rows and Push Ups)
2 Strict Ring Row – Low Angle
2 Bench Push Ups
4 Burpees

WOD (Level 3)
21-15-9-15-21
Ground to Overhead (135/115)
100 Yard Slam Ball Run (50/40)

WOD (Level 2)
21-15-9-15-21
Ground to Overhead (115/95)
100 Yard Slam Ball Run (40/30)

WOD (Level 1)
21-15-9-15-21
Ground to Overhead (75/45))
100 Yard Med Ball Run (20/10)

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