WOD Fri 3-22-13
March 21, 2013
WOD Mon 3-25-13
March 24, 2013

WOD Sat 3-23-13

An awesome picture of an awesome PR!

Warmup:
400M run then partner stretching:
Triceps
Quadriceps
Hamstrings
Split stretch
Everyone – 90 sec squat bottom hold 
 

WOD: ” Trevor”
– This workout is meant to be done in teams of 4 with 2 people working at the same time
– If numbers work out such that a team has less than 4 people we will scale the reps proportionally
Complete the following for time
300 Pullups
400 Pushups
500 Situps
600 Squats
 
Cool Down:
 1) Forearm stretch – 30 sec each arm
2) Banded hip flexor stretch – 60 sec each leg
3) Prone abs stretch (press up to “seal” position) 4 x 15 sec 
4) Standing quadriceps stretch – 2 x 30 sec each leg
 
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