WOD Mon 10-29-12
October 28, 2012
WOD Wed 10-31-12 “Diane”
October 30, 2012

WOD Tue 10-30-12

Great overhead lunges!

Warmup:
500M Row
5 pullups
5 minutes foam roller work and targeted stretch-goats (if you need direction ask a coach)
Group running drills – 10 shuttle runs (coach call 5, athletes pick 5) – alternate 5 burpees and 5 air squats at each end
 
WOD:
6 x 4 minute intervals
100M Sprint (1 lap)
Max reps strict pullups – continuous effort
– The sprint must be a SPRINT
– The max reps must be MAX REPS
 
Cash out:
200 DU for time
 
Cool down: 1 lap jogging jump rope, easy pace, then group stretch quads, chest, biceps
 
Post sprint times and pullup reps per round to comments
 
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