General Fitness Monday 2/1/16

Prep Work
5X :30 Accelerating Row sprints
0-10 Seconds slow, 10-20 seconds moderate, 20-30 Seconds fast
2X10 Beat swings
2X50′ Inch worm push up
2X3 Burpee High jump

WOD
A.
Back squat
5-3-1-5-3-1
Make the second set heavier then the first

B.
9 Min AMRAP
3 Bar muscle ups-15 Pull ups
5 Hang power cleans 155/115
30 Double unders

C.
5 Min AMRAP
10 Box jumps
10 Push ups
(Rebounding on Box jumps are not suggested but if you are up to it try it)

Optional Additional Work
2-4-6-8-10-12-14-16-18-20
C2B Pull ups
Calories rowed

Cool Down
Mobility
post results

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