Recovery Day for 30 JUN 2016

1130 at Fredericks Gym

Recover today and work on skills.

If you want to do Saturday’s WOD feel free to knock it out with the 0500 crew below.

 

0500 at Fredericks Gym

Warm Up:

Complete as many rounds as possible in 5 mins of:

Run, 100 m

15 Air Squats

10 Push-ups

5 Toes-to-bars

 

WOD:

Complete as many rounds as possible in 15 mins of:

Sled Push, 230/140 lbs, 20 yd

50 Double Unders

Sled Push, 230/140 lbs, 20 yd

Run, 200 m

 

Strength:

2 Bench Press, pick load Every 1 min for 10 mins.

 

WOD 2:

Complete as many rounds as possible in 8 mins of:

10 GHD Sit-ups

10 Back Extensions

10 Pistols

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