Core Builder

As always we start with a warm up dynamic movement. You can use the dynamic stretch as seen here, 68206250https://vimeo.com/68206250
Circuit: Plank Hold till failure
- then, 1 arm snatch (25 or 35lb dumbell alternating arms) X 10 per arm
- then, Ab Rolls till failure
- then back to 1 arm snatch
Repeat for a 15 minute AMRAP (as many rounds as possible)

Finish up with some static stretching. As always, stay hydrated, and don't forget to intake protein post workout within 30 min to an hour. Also, don't forget to consult your doctor when starting a new program.

Station 5 Memorial Day WOD

Station 5-WOD

Started with a dynamic stretch/warmup. Ran two towers to loosen up and get blood flow.
The WOD is a 3 firefighter rotation circuit. High Intensity. Always keeping proper form. If you don't have 3 firefighters, rotate your rest period and starting next round at the 1 minute time.

Workout:
5 Rounds, rotating back to Frog once last FF finishes. Or at a 1 min rest.
* Barbell weight used-135lb (choose your weight to your ability)
* Frog Fitness resistance used-80lb (40 or 60lb is used most times)

Round 1: 10-super mans, 10-leapers, 10-core killers, 10-Mojos; then go over to barbell
                5-bent over rows/deadlift/hang clean combo (do all 3 simultaneously X 5 reps)
               * Repeat (as soon as last guy finishes Frog or you rest 1 min)

Cool down stretch, hydrate throughout and don't forget to intake protein within the hour!