Pre-Wod:
2 Rounds:
5 Pull-Up
10 Burpee Box Jump Over
15 Wall-Ball
Row 10 Calories
1-3 rounds:
3 Turkish Get-up (each side)
5 Good Morning
15 GHD Sit-Up
Workout of the day for Friday, May 1st, 2015:
“Airforce WOD”
20 Thrusters 95/65-lb
20 Sumo deadlift high pulls 95/65-lb
20 Push jerks 95/65-lb
20 Overhead squats 95/65-lb
20 Front squat 95/65-lb
Begin with & EMOM Perform 4 Burpees. 20 Minute Time-Cap.
“After Party”
5 Min AMRAP:
Clean & Jerk 155-lb/105-lb
1 Min Super Couch, Each Side
1 Min Thoracic Extension