WOD – 130129

General Warm-up:

1000m Row/800m Run

Group Mobility

Workout Specific Warm-up:

5 X 5 Push Press, up to 185 lbs (125 lbs)

5 Ball Slam after each set


“Flat Out”

5 Rounds for time of:

12 Push Press (95/65)

12 Burpees

green smoothie

Mean Green Smoothie


1 Frozen Banana

1/2 Frozen Berries

1 Tbs Almond Butter

1 Cup Almond Milk

1/2 Cup Vanilla Greek Yogurt

4 Cup Baby Spinach

***Throw it all in a blender, blend until smooth, and enjoy!

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  • Amy Madron

    Its helpful to slice the banana before freezing. Coconut milk is delicious as well in this. For an added boost of protein, throw some chia seeds in your blender and blend them into a powder first, then add the rest of your ingredients! Yummo!

    • Angelica Math

      I made the Mean Green Smoothie, it was amazing. I made it without the almond butter or the greek yogurt only because I didnt have it. It is still good with just spinach,almond milk,banana, and berries. Thanks for sharing!

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