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General Fitness 09.30.15

30
Sep

General Fitness 09.30.15

Prep Work3 min air dyne

every min jump off and perform 5 quick burpees

2X10 PVC Pass throughs

2X5 Explosive push ups

WOD

A.

Every 2 min for 10 min (build up in weight over the 5 sets)

Power clean+Split jerk
B.

7 rds For time

10 Sumo deadlift high pull (KB)

10 Ring dips
C.

2 rds not for time

1:00 Squat hold

1:00 Couch stretch each side

50′ Walking high kicks

1:00 Table top stretch

1:00 Plank hold-From hands, push the ground as far away from you as you can, you can add weight
Cool Down

Mobility

Post results

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