Tuesday – 040715

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Alana showing off some hops clearing the bar during a bar facing burpee.

Warm-up/Injury Prevention
400 meter run, then 3 rounds NOT for time:
12 Kettlebell swings
8 Pull-up retractions
8 Protract/retract push-ups
6 Air squats with band support (hold 3 seconds in bottom)

Workout of the Day
“Nutts”
For time:
10 Handstand push-ups
15 Deadlifts (250 lbs)
25 Box jumps (30″ box)
50 Pull-ups
100 Wallball shots (20 lbs, 10′ target)
200 Double-unders
Run 400 meters with a 45lb plate

Post your scores to the Whiteboard.

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