Friday, March 30, 2012

Saturday - Airforce Workout

9am run:

We will do a 9am run before the 10 and 11am class. If you are going to run, meet at the Box at 9am and we will warm up then head out for the run. As always, this will be weather permitting.

Skill:
Skip to building 6

Air Force WOD

For time:
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
~For every minute on the minute you have to perform 4 burpees.
Coach's Note: Rx weight for males is 95lbs and 65lbs for females

Overtime:
Max jump rope 2 minutes

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