WOD Thu 3-14-13 (CF Games Open WOD #2)
March 13, 2013
WOD Sat 3-16-13
March 15, 2013

WOD Fri 3-15-13

“This sounds dangerous”

Warmup:
3 rounds not for time:
200M Run
7 Med-ball Ground to overhead
7 Wallball shots
1 minute shoulder mobility
1 minute squat stretch
 
WOD:
3 rounds for time
20 Wallball shots 20#-10’/14#-9′ (Scale weight and height as necessary)
20 Plyo-pushups (clapping) – Scale these with a band setup on the pullup rig as necessary
150M Farmer’s walk 50#/30# each hand (24/16 KB’s work just as well)
 
Cool Down:
3 rounds:
200M Row
Quad stretch – 30 sec each leg
Finklestien stretch – 30 sec each arm
Stretch forearms/grip
 
 
 
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