141114

1015 and 1830 Classes

Warm-Up

• 10 x Hand Release PushUps
• 10 x Air Squats
• 50m Slow Swim for Efficiency and Form

Followed By:

• 10 x Strict PushUps
• 25m Fast Swim
• 10 x Air Squats

WOD:  "Play on 5"

• 25 x Strict PushUps
• 25m Swim
• 25 x Air Squats
• 25m Swim
• 20 x Strict PushUps
• 20m Swim
• 20 x Air Squats
• 20m Swim
• 15 x Strict PushUps
• 15m Swim
• 15 x Air Squats
• 15m Swim
• 10 x Strict PushUps
• 10m Swim
• 10 x Air Squats
• 10m Swim
• 5 x Strict PushUps
• 5m Swim
• 5 x Air Squats
• 5m Swim

Ca$h Out:  5mins Active Water Treading


0530 and 0900 Classes

Warm-Up:  Dynamic ~ Coaches Choice
 
Skill:  Max Height BoxJump
 
WOD
TABATA

• BarBell Rows (95/65 lb)
• V-Ups
• Over Head Plate Lunges (45/25 lb)
• Supermans

Ca$h Out:  Mandatory Mobility