WOD Fri 8-24-12
August 23, 2012
WOD Mon 8-27-12
August 26, 2012

WOD Sat 8-25-12

“Men’s Bar” – pshaw – that’s CINDY”s bar!

Warmup:
 3 Rounds NFT
1 shuttle run
10 pushups
10 situps
10 squats
10 pullups
10 doubleunders
 
WOD:
AMRAP in 20 minutes of-
300M Run
Max Reps Sandbag Thrusters 50/30 (this is one continuous set, no creative cheating to rest, if the movement stops in any position that is not part of the movement the set is over)
Max Reps Jumping Pullups (again one continuous set, when you either let go of the bar or stand still to rest the set is over)
 
 – Keep track of rounds and reps per-round
 – Theoretically you could max out at one rep each just keep running 300M repeats but what fun would that be?!  Be strategic with your rest and really try to get max reps on each round!
 
Cool down: 
2 laps walk/jog easy pace, mobile DROM
– Finklestein stretch
– Band shoulder mobility complex
– Quad stretch
– LAX ball work
 
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