WOD Fri 11-9-12
November 8, 2012
Mon 11-12-12 – Deload Week – Day 1
November 11, 2012

WOD Sat 11-10-12

Warmup: GROUP warmup (coach led):  Arm & Leg DROM, jogging/running drills, then two times through each of the WOD movements, 10 reps per movement (pushups, plank hold, Deadlift, wallballs, pullups, burpees-10)

WOD:  15 minute AMRAP consisting of:

2 min pushups, 1min plank hold, 2 min Deadlift (185/145),  1 min plank hold,  2 min wallballs, 1min plank hold,  2min pullups, 1min plank hold,  2min burpees, 1min plank hold.

(the 1 min plank hold scores as 10 reps if held continuously for at least 50 seconds, 0 reps if the plank hold is broken up)

Cooldown with 50 jumping jacks and jog 4 laps.  Post total score (cumulative reps) to comments.

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