WOD Wed 2-27-13
February 26, 2013
WOD Fri 3-1-13
February 28, 2013

WOD Thu 2-28-13

Al pulling the dog-sled

Warmup:
5 minutes partner stretching – hamstrings, quads, triceps, chest
Then:
3 rounds:
10 Ring rows
10 Pushups
100M shuttle run
 
Strength: Shoulder Press
5 sets of 3 for max weight
– No dip drive, this is a strict movement
– Keep that spine straight, no leaning back!
 
Conditioning:
8 minute Tabata Mashup
Ground to Overhead 75/45
Wallball 20/14
 
– This will be 8 minutes of: 20 sec GTO, 10 sec rest, 20 sec Wallball, 10 sec rest
– Score will be total reps completed
 
Cool down: 
Minimum 200M walk/jog, couch stretch 2 min each leg, shoulder DROM and banded shoulder complex
 
 
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