WOD 4/27/14

8 Minutes of Calf/Ankle/Shoulder/Hip/Lumbar/OH Mobility

A- WU- 3 Minute Jog @ 70-80% RPE + 10 Rounds of: 7 Seconds Sprint; 1 Minute Rest

Notes: For Sprints use first 3-4 Rounds as a warm up, slightly increasing intensity every round/Rounds 5-10 should be full on sprints @100% Intensity

B – 3 Rounds of: 1 Minute Max Reps: HSPU; 30 Seconds Rest/1 Minute Max Reps Jumping Squats; 30 Seconds Rest/1 Minute Max Reps Burpees

C- Gymnastics Based Goat Work- 20 Minutes

Notes: Work on- Toes To Bar/K2E/Pull Ups/Muscle Ups/Rope Climb/Dips/Pistols/Push Ups/L-Sits/Planks etc.