WOD – April 28,2014


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PRE-LIFT ACTIVITY
20 meter High Knee Run x2
20 meter Butt Kicks x2
20 meter Side Shuffle x2
20 Bear Crawl x2

FOAM ROLLER – Quads: x15 each
FOAM ROLLER – Hamstrings: x15 each
FOAM ROLLER – Lats: x15 each
FOAM ROLLER: Upper-to-Lower Back: x15 each

SKILL / STRENGTH WORK
10 min Emom
2 Clean and Jerks @ 5 rm max weight

WORKOUT OF THE DAY

Dear John (Part 2)

Sprint 400 meters
20 push ups
30 pull ups
40 burpees
50 thrusters

Sprint 400 meters
60 pull ups
70 air squats
80 dumbbell swings
90 sit ups
Sprint 400 meters

TODAY’S QUOTE

“You either can or can not, there is no try!”
-Yoda

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