WOD Thu 3-8-12 – DL/Burpee

WOD Wed 3-7-12
March 6, 2012
WOD Fri 3-9-12
March 8, 2012

WOD Thu 3-8-12 – DL/Burpee

Warmup: 400M Run or 500M Row
Coach Led DROM drills, static stretches – hamstrings, low back, quads, pec/lat bands on bar, PVC pass throughs
 
Individual pace NFT: 3 rounds of 5 pullups, 10 pushups, 15 PVC OHS
 
WOD:
21-15-9
Deadlift 225#/155#
Bar-facing burpees (jump over bar and face towards it for each rep)
Rowing - most underrated indoor torture device