5/9/13

Happy OFF Day!!!!! Remember enjoy the rest but stay active go for a walk in the woods or play with your dog (if you don't have one I have one you can borrow haha). Just work some of the lactic acid out of your muscles. If you missed a day this week or won't be able to work out tomorrow you can do the WOD for today.

Warm-up: (10min)
500m Row
3 rounds
5 pushups
10 sit ups
15 air squats
20 DU's

Strength: (15min)
Jerk from behind the neck
5x5

Skill: (5 min)
Hang Clean
8x1
(Do these with fairly light weight but work on form)

WOD: (20 min)
For time:
15-12-9-6-3
Hang clean (135/95)
Burpees

Cool Down: (15 min)
400m run
4 min deep lunge (2 min each leg)
4 min squat test
2 min super quad stretch