WOD Mon 2-4-13
February 3, 2013
WOD Wed 2-6-13
February 5, 2013

WOD Tue 2-5-13

Pre-cool down recovery

Warmup:
5 minutes continuous – play catch with LAX ball, Tennis Ball, or Football at minimum 20 foot distance
Run 400M
Row 500M
 
WOD:
Perform 3 rounds
90 Sec Max reps of each
Row for Calories
Pushups
KB Swing 24/16
Good Mornings 45/25
90 sec rest
 
– No rest at transitions
– Final score is your total reps completed
– KB Swing standard is to full lock out overhead, but only if you are safe doing high reps at that position
 
Cool Down: 
200M Walk jog, 60 ft. walking drinking bird stretch, stretch pecs, forearms