WOD Thur 11-8-12
November 7, 2012
WOD Sat 11-10-12
November 9, 2012

WOD Fri 11-9-12

Warmup: Jog 4 laps, 50 double unders, 5x spiderman stretches (each side) , then coach-led running/sprinting drills for 5 min.

Speed WOD: 100 D/U’s, run 2 laps, 500m row, run 2 laps, 50 box jumps (24/20), run 2 laps

Cooldown with a slow 1000m row, stretch, and post times to comments.

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