Grinder!

Warm-Up (Brought to you by Sealgrinder PT):

Wrist Stretch - 30 sec each

Wrist Rotations - 10 each way

Arm Circles -10 each way

Press, Press, Fling - 10

Up, Back & Over - 10

Shoulder Pass Thru - 10

Hip Swivel Kicks Fwd - 10-15

Hip Swivel Kicks Side - 10-15

Jumping Jax - 25

Hip Mobility - 2-3 rnds

(6 Lungesteps, 6 Groiners (3sec. hold), 6 Steps Duckwalk)

2-Cnt Moutain Climbers - 25

Push Ups - 20

Swimmers Chest Stretch - 20sec Hold

Alt. Hand Forward Push Ups - 15

Airborne Heismans - 20

Squat Bottom - 30sec

Standing Hip Flexor Stretch - 5 each leg

Dive Bomber Push Ups - 10

Standing Lunge - 20

Air Squat - 50 

Push Ups (wide) - 10

Frog Jump Lateral Jumps - 10

8-Cnt Bodybuilders - 10

Split Lunge Jumps - 15

Pike Sit Ups - 25

Burpee w/ Frog Broad Jump - 10

Plie Squat Stretch - 30sec Hold

Wt. Sit Ups - 25

Flutterkicks (4-cnt) - 50

Crunchers - 25

Reverse Crunch (lying Knees 2 Chin) - 20

AMRAP in 15 Min:

5 Burpees

10 Snatches (95#/65#)

15 HR Push Ups

Feidt ~ 6 Rnds + 5 Snatches (190 Total Reps)

tb ~ 7 Rnds (210 Total Reps)

*** BTW ~ 8-Count Bodybuilders DO NOT count for Burpees

*** Burpees w/ Frog Broad Jump DO count for Burpees

Val crushed yesterdays WOD - 19:18!! Holy Cow!...Stay up to day w/ burpee challenge and other things at search #AOWR on twitter and post as well!!!