WOD Thu 11-22-12 “Murph”
November 21, 2012
WOD Sat 11-24-12
November 23, 2012

WOD Fri 11-23-12

Black Friday

Time to work off that stuffing

Warmup:
1 Lap outdoor run
50 Doubleunders
3 Rounds NFT:
10 KB Swings (light weight but full ROM and perfect form)
10 PVC push press
10 PVC Deadlifts
 
WOD:
2 times through the following 4 exercises performing 2 minutes for max reps and 1 minute rest 
– Row for calories
– Push Press 75/45 (Int/Beg: 45/25)
– Deadlift 175/115 (Int: 135/95, Beg: 95/65)
– Box Jumps 24/20 (Int/Beg: 20/16 or scale to appropriate height)
 
Cool down: 1000M row maintain easy pace
Stretch and roll out as needed, make sure you keep those hamstrings loose by stretching throughout the day
 
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