General fitness Friday 1/15/16

Prep work

50′ inch worm push up

2X10 air squats 

2X10 Russian swings

2X10 PVC pass through

Wod

3sets of 

1min 15 American swings 70/53+max burpees

Rest2 min in between rds
B. 

2 rounds for individual times 

1k row

40 wall balls

5 power snatch 155/115

12 burpees over the bar 

5 power snatch 185/135

5 wall walks/ 12 burpees over the bar 

Rest 5min

30min time cap

Goal time under 11:00

*if needed modify wall ball shots to a squat and press (thruster with the med ball) we are getting closer and closer to the open so we will be practicing certain movements more frequently 

Pasco athletes

10 min of :30 on :30 off on either row or airdyne

Then lots of mobility 


Cool down

Mobility

Post results 

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