WOD Wed 7-18-12
July 17, 2012
WOD Fri 7-20-12
July 19, 2012

WOD Thu 7-19-12

Uphill, in the heat, with the sandbag.  Nice job to this group on a recent Saturday!

Warmup:
3 rounds NFT:
100M walk/jog
10 arm circles l/r, fwd/back
5 reps spiderman stretch each leg
1 min squat hold or squat band stretch
5 pullups
10 pushups
15 situps
 
WOD movement review
 
WOD:
4 Rounds for time of
200M Run with sandbag 50#/30#
25 pullups
25 sandbag cleans
 
Coach’s challenge – 80#/50#
 
Mandatory row 500M to cool down, targeted stretching & mobility work, post times to comments
 
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