General fitness Thursday 

Prep work

Mobility

Wod

5 sets at an easy effort 

2 min row

2 min airdyne 

Rest 2 min 
Cool down

Mobility

Post results 

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General Fitness Wednesday 3/30/16

Prep Work
2X50′ High knees
2X50′ Butt kickers
2X50′ Bounding
2X50′ Carioca
*Practice movements

WOD

A.
18 min time cap
400M Run
30 Med ball cleans
400M Run
20 Alternating dumbbell snatch
400M Run
10 Dumbbell man makers (Push up+row right+row left+stand/deadlift+power clean)
400m Run

B.
5 min Row at an easy pace

Cool Down
Mobility
Post results

General Fitness Friday

Prep Work
500M Row
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

2X5 Push press 45/35
2X5 Front squats 45/35

Practice Runs
Example
1 set of
5 Thrusters, 5 Bar facing burpees
rest 2 min
10 Thrusters, 10 Bar facing burps
rest 2 min
15 Thrusters ,15 Bar facing burpees
rest 3-5 min then its go time

WOD
16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar facing Burpees

Cool Down
Mobility
Post results