WOD Thu 7-19-12
July 18, 2012
WOD Sat 7-21-12
July 20, 2012

WOD Fri 7-20-12

CrossFit + Endurance is a potent combination for reducing training time and volume AND improving performance.  Ask a coach if you are interested in more endurance targeted workouts to train for an upcoming event (5K, 10K, half/full marathon, bike race, triathlon etc.)

Running drills – 10 x shuttle runs, alternate running drills, DROM, mobility in motion
Odd runs – 5 burpees at the end
Even runs – 10 situps at the end
WOD movement review
AMRAP in 15 minutes
7 shoulders to overhead 95#/65#
30 jumping lunges
15 abmat situps
**Tip** Use the abmat as a knee pad for your jumping lunges
Cool down, stretch out and post rounds and reps completed to comments