Workout of the Day December 4th, 2014


TRAVEL WOD: "Barbara-ish" 5 Rounds- 20 Pull-ups (only if you have access to a pull-up bar or a tree limb), 30 push-ups, 40 sit-ups, 50 air squats. rest 3 minutes between rounds.

TODAY IS BRING A FRIEND DAY!!!

Warm-up

ISO/STAB

Strength: Front Squat 5 RM (teach squat to beginners)

Skill/Oly Post WOD 3 sets max kipping pull-ups

Gymnastics

WOD:

MAP work 5 on 2 off

A)C) Run 100m

10 Walking Lunge Steps (scale up with weight)

5 TTB

B) 4 Burpees

8 Alternating DB Snatch


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