WOD Thu 1-10-13
January 9, 2013
WOD Sat 1-12-13
January 11, 2013

WOD Fri 1-11-13

6pm class swinging the KBs

Warmup:
800M Row – 200 easy/200 moderate pace
3 rounds not for time:
10 Lunge steps
10 Pushups
10 PVC Pass throughs
10 Overhead squats
 
WOD:
On an 18 minute clock – 
A)
40 – 30 – 20 – 10 Rep sets of
Sandbag Clean 50/30# (Int: 35/25# plate, Beg: scale weight as necessary)
Sandbag Overhead Lunges
100M Sandbag shuttle run after each set
15 minute time cap
B)
When complete with A) move immediately to: Max reps pushups in remaining time
 
Final score is your total number of pushups
 
Cool Down: 
3 rounds at a cool down pace: 100M walk/jog, 15 jumping jacks, 30 sec shoulder stretch each arm, 30 sec hamstring stretch each leg