30-minute Mobility Workouts return next week! 

Wednesdays at 5:30pm and Saturdays at 10:00am

WOD for Sunday 040713 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
5 Weighted Lunges with barbell (45/35)

Strength:
Make up any missed strength segment from the past week

Conditioning:
“Heinz57”
Partner Wod:
57 Alternating Box Jumps [each person jumps once and they alternate]
1 trip Bear Crawl ea person one at a time
200m Farmer carry, each person
57 DB Power cleans
57 Plank ups
200m Farmer carry, each person
57 House Crawlers
57 Abmat Back Extensions
57 Weighted Pushups [partner puts plate on other one’s back for the pushups]

Post Team Score to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week. 

The conditioning workout is to be done with a partner splitting the total workload in half.  Note that some movements must be completed in total by each partner.  Scale movements as needed.