The "Oh Crap" Workout

The first words out of Austin's mouth(above) when he saw how high the medicine ball had to go during the WOD.
After the last few sessions that were more body weight in nature, I wanted to throw some weighted (external weight) at our Tues/Thurs athletes.


Kayla(above) was new today, and we welcomed her with Sumo Deadlift High Pulls, Burpees, and Push Presses. Glad to have you training again Kayla.

Warm-up
1 min Jump Rope
CF Stretches
20-20-20

Skill
Sumo DL High Pull
PVC Clean


WOD
10 Burpee
10 SDLHP
10 Push Press
10 Wall Ball

4 rounds for time

Cool Down
50 sit-ups
1 min Ring Hold

Results
Austin--9:36
Kayla--10:44
Kay--10:27
Heidi--14:54

Action Shots