Tuesday 4/16/13


A friend of mine took this picture at the Boston Marathon yesterday, our thoughts and prayers are with everyone affected by these tragic events.

Barbell Work
20 Minutes to complete:
Beginner: 10 Minutes of Hang Clean (full squat) Practice
Then
5×5 Push Press

Advanced: 5×2 Hi-Hang Clean + 1 Split Jerk (Heaviest Possible)
Then
5×5 Push Press (Heaviest Possible)

WOD
4 Rounds for time of:
7 Power Cleans 155/105
14 Bar-Facing Burpees

Basics
3 Rounds for time of:
8 Burpees
16 Sit-Ups
24 Split Jumps

Pre-K
Skill:
Overhead squat (“Y Squats”)
WOD:
4 min AMRAP of:
1 trampoline jump + forward roll
1 pass through agility ladder
5 squats
Game:
Limbo

Kids
Skill:
Overhead squat
WOD:
3 rounds of:
1 trampoline hurdle jump + forward roll
1 lateral pass through hurdle jumps
5 overhead squats (unloaded)
10 front squats (1-5# DBs)
Game:
Limbo

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