WOD - MONDAY, APRIL 2ND 2012

WARM-UP
1 ROUND CROSSFIT WARMUP
10 STRICT PULLUPS OR 2 SETS NEGATIVES
10 PUSHUPS
10 SITUPS
10 AIR SQUATS
10 SUPERMANS
DYNAMIC STRETCHES

STRENGTH (EVERYONE)
5X5 BACK SQUAT AT 78% OF YOUR 1RM BACK SQUAT
2 MIN BREAK IN BETWEEN EACH SET


WOD
EVERY MINUTE ON THE MINUTE FOR 20 MIN
- IF YOU DONT MAKE THE MINUTE COUNT TOTAL ROUNDS COMPLETED.
2 POWER CLEANS(ELITE:205/135)(RX:165/105)
5 RING ROWS

* EVERYONES GOAL IS TO MAKE 20 ROUNDS!

RESULTS FROM SUNDAY APRIL 1ST!