Day 209: 5 RFT: Front Squat, Sit Ups, Burpee over Bar

Friday; May 1, 2015 - the Wall @ Rock Jungle (West)

Warm-Up:

4 Minute BIKE

2 Rounds:

- 20 per side POSE RUN DRILL
-  12 meter HOP Drill
-  10 PVC Passes
-  10 PVC Overhead Squats
-  10 Push Press with Bar
-  10 Front Squat with bar
-  5 Eagle Grip Passes


SKILL:

A)   EMOM x 4

       - 30 second Handstand Hold

B)   30:30   x 4

       -  BAND POSE DRILL  or

       -  1 Minute per side Calf Pole + Ham Barbell Smash (use Rack with Barbell)


WOD:   5 RFT
  

HEALTH:

-  15 Front Squat  (M: 115 lb / W: 75 lb)
-  20 Sit Ups
-  10 Burpee Over Bar


FITNESS:

-  15 Front Squat  (M: 155 lb / W: 105 lb)
-  20 Sit Ups
-  10 Burpee Over Bar

WOD results;

Remember to stay consistent in your training and tackle one WOD at a time!!