WOD MON 10/27/14

Warm Up
5 Minutes practicing Triple Unders
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5 Rounds of:
5 Ring Push
5 Goblet Squats
5 AKB Swings

WOD 1 – 10 RFT (12 minute cap)
3 OH Squats (95/65)
3 Burpees

MOB
3 rounds of:
30 sec. External Shoulder MOB with PVC (each side)
30 sec. Calf Stretch (each side)
30 sec. Spider Man Lunge (each side)
30 sec. Butterfly
30 sec. Couch Stretch (each side)

WOD 2 – 12 Min Ladder
5 AKB Swings
5 Double Unders
10 AKB Swings
10 Double Unders
15 AKB Swings
15 Double Unders
Continue adding 5 reps each round until the 12 minute time cap.

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