WOD Thu 11-1-12
October 31, 2012
WOD Sat 11-3-12
November 2, 2012

WOD Fri 11-2-12

Rachel M. pullup with 22.5lbs!!

800M Run – Alternate 200 easy, 200 fast pace (not sprint)
4 x banded shoulder stretches (total ~4 minutes)
4 minutes – pick one new hip/hamstring/squat mobility exercise from the posters and focus on learning it
8 Wallballs
8 Burpees
8 Med ball cleans
6 Rounds for time
250M Row
20 Wallballs 20#-10ft/15#-9′ (Int: Scale ball weight only)
Beg: 5 rounds – 200M Row, 12 Wallballs, Scale ball weight and height
Cool down: 
Walk/jog minimum 2 laps, finish with one lap mobile DROM – drinking bird, death march, high heels, arm circles
Foam roller on quads, hip flexors, middle back
Targeted LAX ball work on your trouble-spots
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Skill Work: Goat training – 15 minutes after your cool down