5-29-13

Warmup

200m run

Animal Warmup

       Bear Crawl

       Crab walk (backwards/forwards)

       Duck walk

       Frog Jump

 

Test

Complete all three tests and record score.

A) 500m row

B) Max set of unbroken Strict Handstand Push-ups

or

Max set of Hand release push-ups  

*women may scale from the knees

 

C) Max set Strict Pull-ups 

*Any grip may be used. Full lock out at the bottom and chin over bar.

Scaled

Men - Blue band or equivalent 

Women - Green Band

*record all test results for future use.  Use either beyondthewhiteboard.com or write times and reps on the board.

 

WOD

5-10-15-10-5

Russian Kettle Bell Swing    53/35

Goblet Squat    53/35

Box Jump   24/20"

*Russian KB swing.          http://youtu.be/nkjgzFUHqfI

 

Cool Down

1 building lap (jog) + 1 building lap (walk)

Hamstring and Quad stretch

 

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