4.1.2016

WARM UP:

3 Min – Row, Bike, Jump

3 RNFT
10 Walking Lunges
10 Light Wall Balls
3 Strict Burpees

YTW with light plates

PART 1:
5 Min Slow and Steady Alternating TGUs

PART 2:

SPORT: 16 Min Time Cap

2015 Regional Event 6

5 Rounds
25 Cals Rowing
16 C2B Pullups
9 Deficit HSPU*

*4.5″ / 3.0″ is the Rx version. If you can’t perform deficit HSPU but
can perform HEAD to FLOOR HSPU you may scale to this. This is the only
scaling option for HSPU in the sport wod.

FITNESS: 16 Min Time Cap

5 Rounds
25 Step Ups*
16 Russian Swings 53/35
9 Burpees

*Advanced add a pair of DBs. Majority of athletes should use the 20″
box height or lower.

Group Stretch

or

OLYIMPIC WORKOUT – ACTIVE REST/RECOVERY DAY