WOD 041814

Warm Up
Butt Kick
High Knees
40m jog
40m Run
40m Sprint
rest 45secs.
40m Sprint
rest 45secs
40m Sprint
40m Run
40m jog
High Knees
Butt Kick

Skill
Plank 360
30 sec.Back Plank (Lie face up, come up on your elbows supporting with forearms and pull body into plank position)
45 sec. Side Plank (each side)
60 sec. Plank

WOD
(Scale as needed.)
12 minute AMRAP:

30 Double Unders (Can scale to 60 S.U)
25 Air squats
20 Tuck jumps (Tucking Knees up to chest as you Jump, can scale to a squat jump; Air Squating into a jump)
10 Handstand push ups (Can scale to elevated/reg/mod push ups)
30 Plank jumps (think being in a plank and do the jump in and out portion of a Burpee, can scale to a mountain climber)

WOD 041714

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups