130520

Monday

Warm up:
3 rounds
10 no push-up burpees
10 pass thrus
5 toes to bar/knees to air

Mobility

Strength/Skill:
Push-ups 5-5-5-5-5
Beg - smaller band
Int - strict or move up to a little weight
Adv - more weight that first 3 weeks

WOD:
4 RFT (rounds for time)
400 m run
50 air squats

Int: 3 RFT
Beg: 3 RFT, 200m run ,30 squats 
(17:00 cap)