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050113

1
May

050113

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

Front Squat (3RM)

Conditioning (Time)

5 Tire Flip + Jump In and Out

Conditioning (Time)

Sled Push High
Back Pedal to start
Burpee Broad Jump
Sled Push Low

Conditioning (AMRAP – Reps)

8-min AMRAP:
5 Renegade Manmakers 30/20
10 KBS 70/55