WOD Fri 9-7-12
September 6, 2012
WOD Mon 9-10-12 “Barbara”
September 9, 2012

WOD Sat 9-8-12

Jeff pushes the prowler

Weekend reading assignment I want as many people as possible to read this short article and see what of the 10 you can incorporate into your life.  Elite fitness doesn’t mean the same thing to each person – you are all elite compared to where you were when you started 101!  These principles apply to the CF Games champs and to all the daily-grinders just trying to be more fit and healthy.  Let us know what you think

Warmup-  3 rounds of :

  • 30 single jump ropes
  • 20 squats
  • 20 ABMAT situps
  • 15 sec handstand hold
  • spiderman stretch (2x on both sides)

WOD- 20 min AMRAP:

  • 20 TTB
  • 20 Box jumps (24/20)
  • 20 STO (65/45, or a plate)
  • run 1 outside lap

Cooldown, stretch, and post times to comments