WOD Thu 3-28-13 (CFGames Open WOD #4)
March 27, 2013
WOD Sat 3-30-13
March 29, 2013

WOD Fri 3-29-13

Christian in a great finish to his row stroke

Warmup:
100 jumprope singles
3-5 minutes doubleunder practice – if you have never done doubleunders – keep moving for the full 5 minutes
 
Conditioning 1)
100 reps for time – Sandbag Zercher Squats  – 50/30
– New athletes may scale total reps and weight as appropriate
– Every time you drop the bag perform 10 hand release pushups
– 8 minute time cap
 
Rest 5 minutes
 
Conditioning 2)
Max burpees in 12 minutes
– Every 15 reps perform 100M Shuttle sprint with 20/14# med ball
 
Cool down and post times and total reps to comments!
1) Banded pec stretch 2 x 30 sec each arm
2) Kneeling hamstring stretch (from lunge position straighten front leg, heel to ground and stretch forward) 1 minute each leg
3) Figure 4 low back stretch (reach across your body with thumb down 2 x 30 sec each leg 
4) Double LAX ball – thoracic spine mobilization – snow angels – 3 x 10 reps in different locations on the T-spine
5) Dragon Fly stretch (lying prone, arms crossed in front) 30 sec then switch arms
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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