WOD Fri 8-17-12
August 16, 2012
WOD Mon 8-20-12
August 19, 2012

WOD Sat 8-18-12: Beach WOD!!

Remember what a great time we all had at the first park WOD?!

Warmup: Jog the full length of the beach area (~800m).  Use this time in the sand to think about your running form: weight on the ball of the foot, weight over the front of your feet, NOT leaning back.  See how running in the sand (or barefoot) helps you maintain that form.  When you get back, do 25 squats, 20 lunges, and 15 pushups.  Spend a few minutes working on you squat stretch, then DROM on your shoulders and legs.

Pick a partner -Only one partner will be working at a time, partners should share a single sandbag. Between the 2 partners complete the following for time: 100 squats, 100 pushups, 100 situps, 75 squats, 75 pushups, 75 sandbag ground to overhead, 50 squats, 50 pushups, 50 burpees, finish with 200m of sandbag weighted lunges.

Cooldown: Jog/walk the length of the beach again, and get ready to play some volleyball!

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