WOD#1: 

Warm Up

• 25 Double Under Jump Rope sub 2 singles for every 1 double
• 25 Air Squats

WOD #1

• AMRAP – 10 (As Many Rds of possible of the movements below in 10 mins) Record your rds completed to the comments.
• 10 DumbBell Push Press – Two push press videos  if you need a refresher
•    Watch first http://www.youtube.com/watch?v=h6oQLMcTGTo
•    Watch this next – it shows the DB Push press  http://www.youtube.com/watch?v=r8xyehIW3hI

15 Sit-ups

After WOD: Stretch shoulders, & hips

 

WOD #2:

Warm Up:

• 20 Jumping Jacks
• 10 Burpees 
• 10 Inch Worms 

WOD #2

• 4 Rounds for time 
• 400m Run – Focus on Pose Running, plant the foot toe, then ball, then heel Short Pose Running Drill video http://www.youtube.com/watch?v=GAJ4UZQz5Dc

• 30 Push Ups – Chest touches the floor on each rep and arms lock out at the top (modify on your knees before you sacrifice form or range of motion)

After – Foam roll lower back and mobilize triceps and upper chest with lacrosse ball or foam roller

 

WOD #3

Warm Up:

• 400M run
• 20 Air Squats

• WOD #3
• 100 Burpees for Time

TIP:  Keep a towel and water nearby 

They don’t need to be pretty, just set a slow pace and try to keep to it.  Think 10 burpees per minute for 10 minutes or 8 burpees per min for 12.5 minutes.   Try hard not to go out too fast early, you will gas out.  Go slow and steady.