FRI 5/4/18 WOD

Warm Up
100m run – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses
– Then –

10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Bear Crawl – Then –
Movement Prep – 5 reps of each movement – 2 Rounds

WOD
30 Min AMRAP
12 Walking Lunge Steps                L2 – Same                                      L1 – Same
15 GHD Sit ups                                 L2 – Abmat Sit ups                      L1 – Abmat Sit ups
15 Hip Extensions                           L2 – Superman                             L1 – Superman
5 Ring or Bar muscle-ups              L2 – 5 Pull ups / 5 Dips               L1 – 5 Ring Rows / 5 Box Dips

For Rounds + Reps