4-16-15

Warm up: 1x
2 Laps => 25 Squats => 25 Walking lunges => 25 Push ups

Skill: Push Press

WOD: 5 RFT
10 Front squats 45#/65#
10 Push Press 45#65#
10 Box Jumps

4-14-15

Warm up: 3 min
25 Jumping Jacks => 10 Walking Lunges => 10 Push Ups => Bear Crawl down the court => High Knee skip back down the court

Skill: Overhead Squats

WOD: "Broomstick Mile"
All movements must be performed with a PVC Pipe
25 Back Squats
25 Front Squats
25 OH Squats
2 laps around the gym
25 Press
25 Push Press
25 Push Jerk
2 Laps around the gym
25 Deadlifts
50 Squat Cleans
2 Laps around the gym
50 Snatches
2 Laps around the gym

4-10-15

Warm up: 2x

Jog 2 laps => 10 push ups => 10 sit-ups => 10 walking lunges => 10 sec HS hold => 20 jump ropes

Skill: Thrusters

3 sets of 5, add weight each set

WOD: 3RFT

10 thrusters  45#/65#

10 push ups

10 box jumps