WOD Fri 11-30-12
November 29, 2012
WOD Mon 12-3-12 “Jag 28”
December 2, 2012

WOD Sat 12-1-12

Everyone’s favorite: Burpees!

Warmup: 4 laps: (Jog 1 lap, skip 1 lap, karaoke 1 lap, side shuffle 1 lap)  Then 3 rounds of 15 pushups, 15 lunge steps, 15 sandbag deadlifts, 15 squats.

Spend ~10 minutes on mobility work: banded shoulder stretches, spiderman stretch, and LAX ball work.

Chipper WOD: Row 500m, Farmer carry 2 laps (24/16kg KB’s), 50 wallballs, 50 KB swings(24/16kg), 50 hand release pushups, 100 Double unders

Cooldown, stretch using the bands and foam rollers, then post your times to comments.