5/23/14 WOD


We now have a basic flexibility program for anyone that has a hard time achieving full range of motion. This flexibility program can be done pre or post workout, take the extra time daily and get it done.


A. 12 minute AMRAP

20 AD Cals

20 Double Unders

10 Wall Ball-20/15 (10’/9′)

-rest 4 minutes

B. 12 minute AMRAP

15 Push Press-95/65

Row 200m

10 Front Rack Walking Lunges-95/65

Run 155m


A. Back Squat- 1×4@70%, 1×4@75%, 1×4@80%, 1×4@85%- rest as needed.

B. Front Squat-1×5@60%, 1×5@65%, 2×5@70%- rest as needed.

C. 3 Rounds for time of:

10 Strict Pull-ups

10 Box Jumps-30/26

10 OHS-135/95

Posted on: May 22, 2014admin

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