Sat 1-5-13 – Deload Week – Day 6

Fri 1-4-13 – Deload Week – Day 5
January 3, 2013
WOD Mon 1-7-13
January 6, 2013

Sat 1-5-13 – Deload Week – Day 6

Today’s WOD concludes this deload cycle!

 

Warmup:
Coach lead DROM
Banded shoulder mobility complex (4 stretches, 30 sec each arm)
Then 3 rounds of:
5 pullups
5 pushups
5 situps
5 air squats
15 sec handstand hold against wall
 
SECURE FROM DELOAD WEEK
Buddy Saturday – 
2 rounds of
100 Squats holding 45/25# plate
100 Calorie Row
100 Pushups – Hand release
50 Pullups
– Only one partner can be working at a time
– Partners can use different scaling
 
Post times and comments, Cool down and stretch out:
Group cool down – biceps and shoulders stretch with bands, banded squat stretch
 
 
 
 

 

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