3
Apr
WOD 4/2
Warm-up
Heart racer
2 rds:
15 Banded Squats
15 Banded Hip Hinges
15 each Banded Ankle Dorsiflexions
5 Broad Jumps
2 rds:
15 Banded Squats
15 Banded Hip Hinges
15 each Banded Ankle Dorsiflexions
5 Broad Jumps
Metcon
Moderate intensity
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Beginner
40-30-20-10
Wall Balls 14/10#
Alternating Step Ups 20″
Russian KB Swings 35/26#
40-30-20-10
Wall Balls 14/10#
Alternating Step Ups 20″
Russian KB Swings 35/26#
Recovery
Cooldown
Legs
Legs