WOD Thu 3-21-13 (CF Games Open WOD #3)
March 20, 2013
WOD Sat 3-23-13
March 22, 2013

WOD Fri 3-22-13

Coach Audrey working the jumping pullups

Warmup:
Take a nice long warmup today if you are recovering from the Games WOD from yesterday.
Easy jog 400M
3 rounds through:
Shoulder/Hip DROM
5 pullups
5 sandbag cleans
5 drinking bird stretches each leg
10 vertical frog-hops (pull those knees up)
10 PVC overhead squats
 
WOD:
Max rounds and reps in 25 minutes:
400M run
30 sandbag cleans 50/30
20 Good mornings 45/25
 
Cool Down:
1) Walk/jog 200M
2) Partner hamstring stretch – 2 x 30 sec PNF each leg
3) Calf-smash on foam roller or barbell (partner optional)