Deadlifts and...

and kettlebells!

Warm-up: 200 m row->30 second superman holds->5 broad jumps->lateral shuffles->5 box jumps-> 5 push-ups ((REPEAT 3 TIMES))

Skill: Deadlift with kettlebell, review push-up, review box jump

WOD: 4rounds for time of:

9 deadlift with appropriate weighted KB

8 push-ups

7 box jumps

Bonus: T-Hold for time (2x each side)

Plank hold for time (1x)

WELCOME BACK JAKE AND WILL!!! Nice deadlifting tonight!!! Sweeeeeeeeeet!!!!!!

SPRING BREAK!!!!

WHAT'S FOR DINNER?
WARM-UP:
weighted medicine ball carry, sprint, hand off to partner->interval sprints (25mx4) with rest->follow leader rotational movements
SKILL/Review: WALL BALL! , rowing, squat, push-ups, sit-ups, tire jumps
WOD: Spring Break Station Madness
30 Secs of work, followed by 30 seconds of rest of:
1. ROW for meters
2. wall ball 4#-12# (as appropriate)
3. sit-ups
4. tire jumps/tuck jumps
5. parallette jump throughs
FUN:
Musical dynamax balls! When the music stops, find a ball to sit on. If there isn't a ball left, you are out. Winner gets to pick 1-10 reps of a crossfit movement for all to do!
Hope to see you all next week! Enjoy your weekend!
Homework: NO HOMEWORK THIS WEEK!!!! hehehehe!!!!
HAVE FUN and BE SAFE! You guys rock!~ :) Michele