WOD Fri 3-1-13
February 28, 2013
WOD Mon 3-4-13
March 3, 2013

WOD Sat 3-2-13

Mousetrap-make you stronger

Warmup:
3 rounds
200M Run
30ft fwd bear crawl
30ft rev bear crawl
30ft fwd crab walk
30ft rev crab walk
10 broad jumps with high-knees
 
WOD Movement review and scaling
 
WOD:
3 Rounds for time:
50 Plate Push Press 45/25
40 OH Walking Lunge Steps 45/25
30 Ring Pushups (Scale to normal pushups as necessary)
20 Plate GTO Burpees
200M Run
 
– Scale total numbers and plate weight as necessary
 
Post times to comments
 
Cool Down: 3 rounds 
50 jump rope singles, walk 1 lap around workout area, 30 sec squat stretch
Then – Banded shoulder stretch complex
 

 

 

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