Thursdays WOD – June 4, 2015

kareneffs up annieAthletes:
Please start bringing in a journal, or notebook to track your weight-training. This is mandatory. We are doing a two week cycles of weight training, and need to have you track your numbers so we can be efficient with time in getting your weights loaded. This is week two in our strength cycle. We WILL start enforcing a 25 BURPEE penalty…
Thursday WOD June 4th

Warm-up:
Mobility! Smash shit out!! Ask your trainer if you are unsure of how to smash shit with a foam roller.

Skill:
Burgener
Conditioning:
CAT ONE:
Karen Fu*ks up Annie!
For Time:
150 Wallballs 25/20#
then
Reps of 50-40-30-20-10:
Double-unders
Sit-ups
CAT TWO: (scaled movements)
150 Wallballs 20/14#
CAT THREE: (scaled movements)
150 Wallballs  14/10#
CAT FOUR: (scaled movements)
5 Rounds For Time:
20 Air Squats
50 Singles
15 Sit-ups
* Must be able to RX 2 or more movements to move to next CAT. Trainer will scale CAT FOUR further if necessary.