Thursday

Warm up with:

3 rounds of 25 seconds work/25 seeconds rest of:

Pull ups
PVC overhead squats or face-the-wall squats
push ups
back extensions
sit ups
jumping jacks
Samson stretch right/left

WOD= GI Jane

100 jumping pull ups
100 burpees

Scale down with 75 of each or 50 of each

Over the weekend at the RKC Cert, Jason Brown from CrossFit Philly put together a cool workout consisting of kettlebell snatches and wheel barrow walks.  Check out Ryan from CrossFit Orange County busting it out.