SATURDAY 101030
Mobility Warm up
5 squats
samson stretch
5 push ups
5 sit ups
5 supermans
5 pull ups
inchworms
duck walks (fwd/back)
duck squats
arm rotations
hip rotations
scorpions
burpees
iron cross
pull ups
Skills:
dips
kettlebell swings
WOD:
3 rounds for time of:
bear crawl (50ft - half court)
long jump (50ft - half court)
** every 3 long jumps perform 3 burpees
Neil - 3:11 (5 rounds)
Jim - 4:00 (5 rounds)
Frank - 3:36
Nickole - 4:08
Nora - 4:09
Nekkeya - 4:36
Henry - 4:38
Kelly - 5:40
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