Tuesday 031715

Warm-up

Strength

OTM for 10min
Odd – 10 burpees with a 40sec cap
Even – 8 Box Jumps 20/24in

WOD

Rec

4 rds resting 30sec betw rds
12 Push-ups
12 Knee to elbow
12 Weighted sit-ups

Rx

4 rds resting 30sec betw rds
8 Plate Push-ups 25/45#
8 Knee to elbow
16 Weighted Sit-ups

RX+

4 rds resting 30sec betw rds
8 Plate Push-ups 25/45#
8 Knee to elbow
8 GHD Sit-ups

Cash out

Shoulder mobility

VOD
He is the head of the body, the church; he is the beginning and the firstborn from among the dead, so that in everything he might have the supremacy.

Colossians 1:18