Wednesday 4/29/15

1.)  5' Jumping Rope, Leg Swings, Hip-Opener on the wall, couch stretch, Lat stretch on the bands, PVC pass thru's

2.)  EMOM:  10'

Odd:  3 Negative Pull-ups

Even:  Max Effort Hollow Rocks

3.)  AMRAP  12'

10 Thrusters  95/65#

10 TTB

200 M Sand bag run

Extra:  Behind the neck Push Press

5 x 3

10  50m Sprints   Rest :30 seconds each round