Tuesday May 28th 2013

The team

WOD

Prep…
800 Meter run
20 Kettle-bell swings (70/53)
20 Goblet squats
20 parallette push-up
5 Min stretches and joint mobility

A. 3 sets of (not for time)
15 GHD sit-up (with med ball)
12 Alternating pistols (overhead if possible)
9 Ring dips (weighted)
– Cycle through exercises while working on good mechanics and proper technique

B. For time
3 Rounds:
50 Air squats
15 Overhead lunges (45/25)
15 HSPU
10 Squat cleans and jerks (135/95)

PumpFit

Intro…
100 Double unders
20 Front squats (45#)
200 Meter run
20 Push press (45#)
100 Double unders

The Primer…
1 Mile run
50 Back squat (225/155)

The Grind…
2k Row
50 Burpee

The Pack…
Accumulate 2 min of an L-sit on the rings