Monday

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Curtis making the pivot on the shuttle sprints.

WU
4 Rounds or 10 mins
10 Wallballs
Burpee Broad Jump the length of the gym Down
10 KB Swings
Burpee Broad Jump the length of the gym Back

WOD – OBJ: Strength/Power Endurance
Amrap 10 mins
Single Arm KB Strict Press (From Stand AHASP)

3 mins off

Amrap 10 Mins
DH Pull-up  ADV L-Pull-up

then 

20 Mins  Sprint Relay With Partner
Farmer Carry (AHASP) length of gym to Ski or Row…15/10/5 Calorie Sprint…Bear Crawl Back to tag partner
Partner does reverse ie. Bear crawl to Ski or Row Sprint  then Carry Back.

Cooldown
10 min Row (if can’t run)  or 1 Mile easy Jog. Mandatory!
People have been slacking on the Cooldowns.  Your body needs to ramp down after hard intervals and not just get right into the car. A easy conversational mile takes most about 10 mins. If you can’t motivate for that after a hard WOD that’s kind of pathetic. You should probably work on your running outside the gym.

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