WOD Tue 4-2-13
April 1, 2013
WOD Thu 4-4-13 (CFGames Open WOD #5)
April 3, 2013

WOD Wed 4-3-13

Ryan L grits out a great looking front squat

Warmup:
200M Run
250M Row
2 rounds NFT:
10 reps – partner side by side wall-ball shots 
15 doubleunders
5 Forward rolls (**please exercise caution**) – sub 10 GHD situps if this is not happening today
5 Pullups
 
WOD:
3 rounds for time
400M run with Ball (30/20)
50 doubleunders
 
Cool Down:
1) Calf smash – partner up and use a foam roller or barbell for 10 passes per leg (try with a compression band for extra credit)
2) Partner hamstring PNF – 8 cycles per leg
3) PVC pipe shoulder external rotation stretch – 30 sec each arm
4) Wall Squat bottom stretch – 90 sec hold with elbows pressing knees out
5) Cat-pulling-tail – 1 minute each side