Tues., April 30, 2013

Warm-up:

5 min. Bike

E & S

Lunges with twist & GM

10 Pull-ups

10 Burpee Broadjumps

10 Pull-ups

10 Burpee Broadjumps

WOD:

“Schmalls”

Run 800 meters              (We rode the bike for 3 mins....thunderstorms outside)
Then two rounds of:
50 25 Burpees
40  20 Pull-ups
30  15 One-legged squats
20  10 Kettlebell swings, 1.5 pood
10 5 Handstand push-ups
Then,
Run 800 meters             (Rode the bike for 3 mins.)

CW - 23:30, LW - 20:42

Note: We couldn't run because of the storms outside, so we rode the bike for 3 mins. each time. Also, because of the length of the WOD, we cut it in half. Good decision.

Cool Down:

30 Box Jumps

Stretches