WOD Tue 8-28-12 – ‘Grace’
August 27, 2012
WOD Thu 8-30-12
August 29, 2012

WOD Wed 8-29-12

Lisa with a great effort on the deadlift/wallball combo!

Warmup:
2 rounds NFT:
250M Row
200M Run
5 pushups
5 kb swings
5 pullups
5 ring dips
15 doubleunders
 
Don’t take too long in the warmup today 🙂
 
WOD:  For time complete the following
100 pushups
90 abmat situps
80 doubleunders
70 KB swings 24/16 kg
60 lunge steps
50 pullups
40 ring dips
 
Make sure to scale appropriately
Time cap 30:00
 
Cool Down:
Walk and stretch, alternate 50ft walk, 4 spiderman stretches, 50ft walk, reverse lunges, 50ft walk, 10 arm circles, etc. for ~8-10 minutes
 
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