WOD Thu 12-27-12
December 26, 2012
WOD Sat 12-29-12
December 27, 2012

WOD Fri 12-28-12

One of the last classes in the old box, not enough room on our home-made pullup rig!

Warmup:
5 minutes jump rope – practice DU and single rhythm
Group Squat stretches – with bands at pullup rig
3 x spiderman stretch each leg
Neck, wrist, hip, knee circles – 10x each direction
3 rounds NFT:
8 Toes to bar
8 PVC Thrusters
8 pullups
(Keep your stations set up for the WOD)
 
WOD:
2 rounds for time
60 foot – double-burpee broad jump (2 burpees – 2nd one ends with a broad jump, proceed for 60ft)
50 Doubleunders (Sub hurdle or sandbag lateral hops)
40 Toes to bar
30 KB Thruster 24/16 (15 each arm)
20 pullups
Shuttle run with KB
 
Cool Down and Post times:
Easy 500M row, spend remaining time on foam roller or LAX ball rolling out anything that needs attention