120511

Friday

Warm Up:
1 50m stride (25%) / 5 pushups
1 50m stride (50%) / 5 pushups
1 50m stride (75%) /5 pushups
1 50m stride (100%) /5 pushups

5 min MOB

Goat: 15 mins
Choose a skill you can do 1 to 3 reps on the min every min for 15 mins.

WOD:
4 rounds (16 mins)
ADVANCED

2 min AMRAP

20 overhead squats (65/45lb)
30 double unders
2 min rest

Intermediate/Beginner
4 rounds
2 min AMRAP
10 OHS (65/45)
15 du's (30 singles)

Do int/beginner if you know you can't complete at least 1 round of the advanced (ex. if you are super slow at ohs, do the int/beg)