11 May 2016

2016-04-11 19.28.22


Warm-up: 2 X 10 minute rounds
5:00 Jump Rope or Row
2:00 Inch Worms
2:00 Overhead Lunges 45/25
1:00 Burpees to Plate
Strength: Benchpress 10 rep Max
WOD: Come Mr. Bigglesworth!
20 min Cap
Buy In: 50 Perfect Push-ups then…
4 rounds of…
16 KB Swings
12 Slam Balls
8 Burpee Box Jumps
4 Pick Your Poison, let’s have some fun with this!!!!!
Ideas – Muscle Ups Bar or Ring, Rope Climbs, Stone over Shoulder, Tire Flips, Overhead Squats, Strict HSPU, distance Handstand Walk etc…
Cash out: West Alabama
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