CFSR WOD 5.12.2014

Monday

Mighty Mites

3 Minutes Foam Rolling

Warm Up – 400 Meter Medicine Ball Carry

Focus/Skill – Shoulder Press

WOD – 7 Min AMRAP

5 Shoulder Press – PVC Pipe

5 Burpees

5 Air Squats

Game – Musical Medicine Ball

Top Dawgs

Warm Up – 400 Meter Run w/Medicine Ball

Strength – Front Squat 5×7 @ 75%

Conditioning –

2 – 5 Minute AMRAPS

8 Shoulder to Overhead 155/105

12 Deadlifts 155/105

16 Lateral Jumps Over the Bar

2 Minute Break