Proctor WOD

Warmup 2 rounds of 400m run 25 sit ups 20 push ups 15 Squats 10 pistols 5 pull ups Strength Off- Start a new cycle next week.  WOD ...

Warmup 5 min run 3 rounds of "Cindy" 5 Pull ups (or row) 10 Push ups 15 Squats (work on depth) WOD 4 min AMRAP 15 Sit ups...

We'll do some burpee math. These are some of the numbers we'll use. Work = Force x Distance 1Kcal = 426.4k/m 25% efficiency ...

Warmup 400m Run Then 3 rounds of: 50 Jumping Jacks 5 Pull Ups or Rows 10 Push Ups 15 Squats Strength Wk 3 Squat WOD ...

Warmup 400m Run Then 3 rounds of: 50 Jumping Jacks 5 Pull Ups or Rows 10 Push Ups 15 Squats Strength Wk 3 Bench or Pres...