WOD Mon 4-1-13
March 31, 2013
WOD Wed 4-3-13
April 2, 2013

WOD Tue 4-2-13

The facial expressions say it all.

Warmup:
100 Jump-rope singles
Doubleunder practice 3-5 minutes
 
3 round NFT:
Kneeling hamstring stretch 20 sec per leg
7 Med ball cleans
7 Ring dips
 
Skill/Strength: Atlas stone deadlift and clean technique
– Spend 10 minutes reviewing technique and set up for the wod
 
WOD:
3 Stone Cleans (Sub barbell cleans at 135/95)
15 Ring Dips
6 cleans
15 Ring Dips
9 cleans
15 Ring Dips
 
Cool Down:
1) 400M row easy pace
2) Forearm stretch – 30 sec each arm
3) Banded traps stretch – 30 sec each arm
4) Quad stretch – 30 sec each leg