"Tears Will Fall" WOD

Warmup

2 Rounds

(Use the Length of the gym)

Walk the Floor

Front Roll

Broad Jump

Spiderman Crawl

Side Step Lunge

Beginner WOD

5 Rounds For Time:

12 Push Presses @45/30lbs

20 Box Jumps

Intermediate WOD--Jackie

For Time:

Row 1000m

50 Thrusters @45/30lbs

30 Pullups

Cash Out--Abs of Steel

:30 sec each exercise

Plank

Heel Touch

Pull-ins

Side Crunch

Russian Twist

Lying Plank

Mountain Climbers

Side Brace

V-Sit Hold

Hands Over Knees