WOD Fri 12-7-12 “The Chief”
December 6, 2012
WOD Mon 12-10-12
December 9, 2012

WOD Sat 12-8-12

Chuck getting into his kip

Warmup:
5 rounds NFT:
Run 1 lap
1 round of Cindy (5 pullups, 10 pushups, 15 air squats)
 
Then – Shoulder mobility – everyone with LAX ball and partner – stretch overhead prone with PVC pipe while on the ball
 
WOD Movement review:
Pullups
KB Push press (shoulders to overhead using dip-drive)
Lunges
 
WOD:
Max Rounds and Reps in 20 minutes of the following circuit:
400M Run (4 laps)
5 pullups
10 KB Push Press 24/16KG (Int 16/12, Beg 12/Light DB – scale as necessary)
15 lunge steps with the KB
 
Cool Down:
Minimum jog 2 laps – 10 unweighted lunges after each lap, stretch glutes, hamstrings and roll out on foam rollers as necessary
 
Post total rounds and reps completed to comments
 
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