7 APRIL 2017

Friday April 7, 2017
MOBILITY: ankles
STRENGTH: 10-12 mins
Front Squat
*75%/3
80%/1
*75%/3
83%/1
*75%/3
85%/1
PREP:10 mins
Child Pose with Shoulders
Double Pigeon With archer
Half Saddle 
Frog Pose 
WOD:
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees

FIT OVER 55:
STRENGTH: 10-12 mins
 Goblet Squat
5x5
WOD: 15 min
AMRAP 3:
75 Jump Rope Buy-In
15 Sumo Deadlifts
15 Burpees
Rest 3:00
AMRAP 3:
75 Jump Rope Buy-in
10 Sumo Deadlifts
10 Burpees
Rest 3:00
AMRAP 3:
75 Jump Rope Buy-in
5 Sumo Deadlifts
5 Burpees

TEENS:
STRENGTH: 10-12 mins
 Front Squat
3x5 Find a heavy Front Rep
WOD: 15 min
AMRAP 3:
50 DU Buy-In
15 KB Deadlifts
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
50 DU Buy-in
10 KB Deadlifts
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
50 DU Buy-in
5 KB Deadlifts
5 Bar Facing Burpees

PRE-TEEN:
Skill learn KB Deadlift
WOD: 15 min
AMRAP 3:
50 POGO Buy-In
15 KB Deadlifts
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
50 POGO Buy-in
10 KB Deadlifts
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
50 POGO Buy-in
5 KB Deadlifts
5 Bar Facing Burpees

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