2/17
2/17
Warm Up:
400 m Run / 500 m Row
10 GHD Sit Ups
10 Air Squats
5 Inchworms with Push Ups
Set Bar & Equipment for WOD
Stretch & Mobility
Light Lifts for WOD - Start Early, Don't Quit
ALL ABOARD....
"PAIN TRAIN"
DEPARTS 10 MINS. INTO CLASS
FOR TIME:
10 Laps
100 Singles
90 Wall Balls (20/14) {Penalty: 5 Burpees for Stop/Drop/Rest}
80 Weighted Walking Lunges (45/35 plate overhead) (use track)
70 Goblet Squats (53/35)
60 KBS (53/35)
50 Jumping Air Squats
40 Box Jumps (24/20)
30 Burpees
20 Dead Lifts (155/115)
10 Laps
Be sure to drink lots of Blue Mountain Spring Water before & after today's WOD!!
Posted on Wed, February 17, 2016
by Star Spangled CrossFit