WOD Wed 5-9-12 ‘Nancy’
May 8, 2012
WOD Fri 5-11-12
May 10, 2012

WOD Thu 5-10-12

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David (aka Iron Man) on his way to Toes to Bar! Great work

Warmup:
2 rounds of 500M row, 10 air squats, 10 pullups, 10 situps
Hamstring and hip mobility with band/LAX/joint distraction – drinking bird/leg pumps (Ask Coach Matt haha)
 
Strength: Deadlift
8 – 8 – 6 – 4 – 4
 
WOD:
AMRAP in 12 minutes
20 Pushups (hand release)
20 SDHP 75/45
2 burpees – plus 2 burpees every round
(1st round 2 burpees, 2nd round 4 burpees, 3 rd round 6 burpees, etc.)  Write down burpee numbers if you need help remembering
 
Post DL loads and rounds/reps completed to comments, cool down and stretch out those hamstrings, lower back and all the posterior chain
 
 
 
 
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