Warm Up

• 50 Jumping Jax
• 20 Squats
• 20 Push Up
• 20 Press/ Push Press/ Push Jerk
• 20 OH Squat
• Hip Mobility (Sit n Sh*t, Curler)
• Shoulder Mobility (Pass Through’s, Hang and Kip)
• Agility (Ladders, Hurdles, Shuttles)

WOD for Both Classes

• 200m Sprints on the Rower
• 1:30 Rest between Rounds
• the
• “LINDA”
• Max Rep Bodyweight Bench Press
• Max Rep Pull Up
• 4 Rounds

Post Results to Comments.

1. 

   Mark

   March 10, 2010 at 9:19 am

   Row times: 33.8 – 34.1 – 33.7 – 34.2 – 34.1 (resistance at 8 for last round)

   Bench Press 215# 11 – 10 – 6 – 10

   Pullups 9 – 9 – 7 – 4

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