150424

Pre-Wod:
2 Rounds (10 min cap):
200 M Run
Inch-Worm-Up-Dawg
5 Burpee Box Jump Over
10 Lateral Lunge
15 SandBag Thrusters

2-3 rounds (5 min cap):
1 Turkish Get-up (each side)
5 Good Morning
15 GHD Sit-Up

Workout of the day for Friday, April 24th, 2015:

Min 00-09
Karen
150 WallBall 20/14

Min 12-16
4 Min AMRAP, Teams of 2-4:
50 M Sprint (One person working at a time)

Min 18-24
6 Min AMRAP, Teams of 2-4:
Sandbag Thrusters (One person working at a time)

Min 24-32:
8 Min AMRAP, Teams of 2-4:
5 Yard Handstand Walk (One person working at a time)

“After Party”
Teams of 2-4:
2 Rounds:
35 Tire Flip (Both partners work at the same time)
75 GHD Sit-Ups

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