May 7th Wod.

it's true

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Warm Up:
row 500m
lateral jumps
air squats
push ups

SKILL
5-10min to work on Double unders

WOD
100x Burpees with 6inch jump...
100x double unders

**the 6 inch jump DOES NOT have to be exactly, use the pull up rig, rings, or door frame for a target. 
** 400 singles if you can not do double unders. NO SHAMING!


Cool Down
Stretch! 

Squat!

strength:

Back Squat
3-2-1-1-1-1

Wod:

3 rft 
10x Med Ball Cleans
20x push ups
30x Ab-Mat Situps (Scale up to GHDs)
400m run -400m route is from the stairs to the stop sign and back... Please watch for traffic... 

** Don't forge to write down your strength weights and your workouts, everyday. every little bit counts. Writing down your weight in lifts will not only help you look back and see what weight you should start at but it will also show you the Amazing progress you will get with each lift.

DON'T FORGET WE ARE AT OUR NEW LOCATION NOW!!!!!