March 23, 2018

 

a) WARM UP:

4 rounds of:

  • Run to the end of the gym and back 4 times
  • 10 Jumping Jacks
  • 5 Burpees
  • 10 Air Squats
**NOTE: if you are doing 18.5 in the evening – do the sprint work and skip the WOD.  Do the alternate wod instead.
b) SHUTTLE SPRINTS:

10 rounds of:

  • 5m forward
  • 5m backward
  • 10m forward
  • 5m backward
  • Then sprint to the end of the gym

** start each round on your stomach

** waterfall style

 

c) WOD:

For time:

21-15-9

  • Thrusters (95/65)
  • Pull ups

** Time cap: 12 mins

 

d) Alternate WOD if you are doing 18.5 Friday night:

5 Rounds for time:

  • 10 plate ground to overhead (45/35)
  • 6 burpee onto plate
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