WOD Fri 2-8-13
February 7, 2013
WOD Mon 2-11-13
February 11, 2013

WOD Sat 2-9-13

The crew sticks around to cheer our coaches through a tough WOD

Warmup:
Group 200M jog, then 200m walking DROM drills
 
Move right into WOD prep
 
Buddy WOD: “Horrid 100”
*Partner up and tag-team 100 reps of each of the following 10 movements as fast as possible
Box jump, 24/20 inch box
Jumping pull-ups
Kettlebell swings, 16/12 KG
Walking Lunge steps
Knees to elbows
Push press, 45/25 pounds (Use 50/30# sandbags as necessary)
Back extensions (Sub Good-mornings as necessary)
Wall ball shots, 20/14# ball to 10’/9′ target
Burpees
Double unders
 
– Only one partner can be working at a time
– The partner not performing reps must hold a plank position – 5 burpee penalty to the other partner for breaking the plank
– Reps can be broken between partners however you see fit but the exercises must be performed in order
 
Cool Down:
250M easy row
200M walk/jog
stretch **everything** and have a great weekend!  You earned your dinner today!
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