Thursday, 18 May 17

Warmup:
Row 250 meters
10 Squat to stand
10 Squat press (each arm)
10 Headstand to push-up
10 Thorasic high fives (each arm)
10 Ring out the towel (each side)
10 Arms (over and back)
10 yards Pigs on ice skates
10 One arm thruster with kettlebell (each arm)
10 Sots press (PVC or bar)

WOD:
For time: Row, 2 km 50 Wall Balls, 20 lbs Row, 1 km 35 Wall Balls, 20 lbs Row, 500 m 20 Wall Balls, 20 lbs

Tuesday, 9 May 17

Warmup:
3 rounds:
10 PVC Shoulder Pass Throughs
8 PVC Overhead Squats
6 Step ups (each leg) / Box Jumps

WOD:
50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in