WOD Fri 10-5-12
October 4, 2012
WOD Mon 10-8-12
October 7, 2012

WOD Sat 10-6-12

“Former” meat-head Ryan can still get some heavy work done

Warmup:
500M Row then:
4 rounds Not for time – 
10 leg swings
1 minute squat bottom hold
5 ring dips
5 pullups
 
WOD Movement Review and Scaling:
– Ring dips, assisted ring dips, and bench dips
– Box Jumps
 
WOD:
Max rounds and reps in 15 minutes of
10 KB Swings 24/16 (Int – 16/12, Beg 12/light DB)
10 Box Jumps 24″/20″ (Int – 20″/16″, Beg – 16″/12″ or step ups)
10 Ring dips (Int – Assisted Ring dips, Beg – Bench dips)
 
Cash Out: 600M Run time trial(one outside lap)
 
Cool down:
Minimum walk/jog 2 laps then spend 6-8 minutes on a lacrosse ball targeting the upper back and pecs, foam roller on quads and middle back
 
Post rounds and reps completed to comments