WOD 02/28/14

hardest

Warmup:
3mins Cardio (your choice… just get the heart pumping.)
30 sec Plank Hold
10 Air Squats, last rep hold 15 sec at bottom
10 Banded Good Mornings
10 Fire Hydrants, each side/direction
10 Inchworms
10 Jumping Pull-ups
10 High kicks, each side/direction
10 Air Squats, last rep hold 15 sec at bottom
30 sec Handstand Hold

WOD:
EMOTM 10Min
5 KB Swings 50/35
5 Push-ups
15 Squats

Rest 2 Min

EMOTM 10 Min
100M Sprint

Post-WOD (Challenge/Cool-down):
Skillwork
or
Tabata sit-ups
Tabata low plank hold

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