THU, 2 JAN 2014

WOD:
20 Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Sit-Ups
20 Overhead Walking Lunge (45/25 lbs)

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Coaches Note:
From now on JBLM CF will not post a warm-up.  Athletes are encouraged to warm-up before class using the standard JBLM CF warm-up posted below.  Additionally, athletes are encouraged to use warm-up time to work on their goats (things we suck at), that's how we get better.

JBLM CF Standard Warm-Up:
500 Meter Row
3 Rounds
5 Hand Release Push-Ups
10 Sit-Ups
15 Air Squats
Then, 30 PVC Pass Throughs