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

WOD Fri 3-1-13

Action Shot

3 rounds
10 Good Mornings
10 Air Squats
10 Knees to Elbows
10 Med-ball chest passes (partner up)
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