14 November 2012 – “Was the Bear Crawl Necessary????”

Warm Up:

2 rounds of:

PVC Mobility (10 Pass Throughs, 10 Good Mornings, 10 Trunk Rotations, 10 OHS), 10 leg swings, 10 push ups, 10 hollow rocks, 10 supermans.

Strength/Skill:

Push Press 5,5,5,5,5

WOD: “4 X10”

4 rounds for time:

10 Jumping Lunge

10 Russian Twists (with kettlebell)

10 Pull Ups

10 Box Jumps (24/20)

10 Hand Release Push Ups

10 Knees To Elbow

10 Goblet Squats (53/35)

10 Sit Ups

Bear Crawl Turf Down and Back

*You may start at any station but movements must be done in order.

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