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042913

29
Apr

042913

Main – WOD

General Warm-up (No Measure)

Neck Back & Forth
Ear-to-Shoulder
Wrist Circles
Arm Circles, small & big
Arm Across Chest
PVC Pass-throughs
10 x Push-ups
Torso Bow & Bend
Torso Rotations
Leg Swings
Lateral Leg Swings
10 x Squats
Elbow-to-knee Push-outs
Ankle Circles
In-step Stretch
Single Leg Flexion
10x PVC OHS

Warm-up (No Measure)

Spend 10 minutes working up to weight for workout with HBBS and box jumps.

Conditioning (10 Rounds for reps)

EMOM for 10-minutes, alternate movements each minute:
(1) 3 HBBS @ 85% of 1RM
(2) 10 Box Jumps 30/24

Conditioning (Time)

For time.
30 MBC Wall Balls 20/14 @ 10′
30 Pistols (15 per leg)
20 2-for-1 Wall Balls
20 Pistols
10 Wall Ball Pistols
10 Pistols

Post scaling and time.