WOD Sat 7-7-12
July 6, 2012
WOD Tue 7-10-12
July 9, 2012

WOD Mon 7-9-12

All of our movements can be scaled for load, repetitions, and range of motion depending on the individual athlete’s relative level of advancement.  Never fear the new movements and always strive to be learning and progressing in the ones you are not as strong at.  Everyone should know their ‘goats’.

Warmup: Complete the following, not for time:
60 sec run in place, practice 4 Pose-fall forward drills
4 shuttle runs – 5 burpees at each end
5o Doubleunders
Shoulder mobility circuit on bands and/or LAX ball/foam roller
 
WOD:
Part 1:
3rds
20 slam ball 30lbs/20 lbs (sub med ball cleans if necessary)
10 KB Swings 24/16
Move immediately to:
Part 2:
3rds
20 Doubleunders
10 t2b
Move immediately to:
Part 3:
1lap farmers carry 70lb kb or 50/30 sandbag
20 over the box burpees 24″
1lap farmers carry 70lb kb or 50/30 sandbag
3 MU or 9 c2b pull ups
 
Time cap: 25:00.  Cool down – mandatory min 2 laps walk jog, targeted stretching.  Post times and thoughts to comments