WOD Thu 2-28-13
February 27, 2013
WOD Sat 3-2-13
March 1, 2013

WOD Fri 3-1-13

Action Shot

Warmup:
3 rounds
10 Good Mornings
10 Air Squats
10 Knees to Elbows
10 Med-ball chest passes (partner up)
 
WOD:
On a 10 minute clock
4 minutes Max reps KB Swing 24/16
1K row
Rest remainder of 10 minutes
 
On  a 5 minute clock
2 min 30 sec Max reps KB swing 16/12
400M run
Rest remainder of 5 minutes
For Time:
30 Burpees  to an object 6″ above your highest vertical reach
 
Post your total KB Swings and your total row and burpee time
 
Cool Down: 500M easy row, roll out and stretch upper back and shoulders
 
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