5/24/13

Welcome back! Hope everyone enjoyed the rest day, now its time to keep working on our goals. Since the Rec has some not so optimum hours over the summer we may switch to a 5 on 2 off type programming since  it won't be easy for many of you to work out over the weekend.

Warm up
Row 500m
10 twisting lunges
10 push ups
10 squats
10 inch worms

Strength: Front squat
2-2-2
Work up to a heavy set of two and then knock out three sets at that hard weight.

WOD:
4 Min AMRAP
95/65lbs. Push Press x 10 Reps
Pull-ups x 10 Reps

Rest 4 min

4 min AMRAP
KB Swings x 10 reps
Hand-release push-ups x 10 reps

Cool Down:
Four rounds
10 Air Squats hold in the bottom for five count
10 good mornings

Mobility:
4 min each leg
Super quad stretch
2 min each leg
calf stretch