WOD Wed 12-5-12 “Elizabeth”
December 4, 2012
WOD Fri 12-7-12 “The Chief”
December 6, 2012

WOD Thu 12-6-12

Coach Jacob demonstrating great overhead position under load!

3 rounds NFT:
20 jumping jacks
5 x 8 count body builders
15 flutter kicks
5 Box jumps
Then – Coach led running drills – 8 x shuttle runs
High knees, high heels, karaoke, fwd/rev lunges, starting drills, half sprint, pose lean and pose band resist drills
Complete 5 rounds of the following for time
200M Run
10 Box Jumps 30/24
10 Burpees
10 KB Swings 24/16
Cool Down:
Minimum 2 laps walk/jog easy pace, stretch calves & ankles, hamstrings.  Ask a coach about shin splints if you have any soreness in the front of your lower legs, as this is a common problem during plyometric training.