WOD Fri 8-3-12
August 2, 2012
WOD Mon 8-6-12 : De-load week – Day 1
August 5, 2012

WOD Sat 8-4-12

Barbells & Burpees – my kind of morning!

Warmup:
Run 1 Outdoor lap
50 Doubleunders
2 Rounds Not for Time:
7 KB Swings
8 Pushups
9 Air Squats
10 Abmat Situps
 
WOD-Perform the following for time:
400M Run
25 KB Swings 24/16 kg
100 foot KB Overhead walking lunges
25 Burpees
25 KB Sumo-deadlift high pull
1 lap KB waiter carry (either arm)
50 abmat situps
50 doubleunders
 
Cool down with at least 500M row nice and easy, stretch shoulders and middle back on the foam roller, bands, or LAX ball.
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