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13 March 2012 – “MacGruber!!!”

13
Mar

13 March 2012 – “MacGruber!!!”

Warm-up

Row 500 Meters

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Skill/Strength

Front Squat – 5X3

 

WOD – “MacGruber!!!!”

100 Double Unders

90 Ab Mat Sit-ups

80 Air Squats

70 Flutter Kicks (4 Count)

60 Kettlebell Swings (53#/35#)

50 Box Jumps (24″/20″)

40 Push ups

30 Jumping Lunges

20 SDHP with Kettlebell

10 Pull-ups

 

Cool Down

WATER!!!!!  and STRETCH!!!!

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