WOD Fri 4-5-13
April 4, 2013
Mon 4-8-13 – DeLoad Week – Day 1
April 7, 2013

WOD Sat 4-6-13

Al demonstrates the proper mobility face

Warmup:
3 rounds NFT
30 ft deep walking lunges – elbow to ground each rep
30 ft high knees
30 ft high heels
30 ft – 2 x pose running drills with a partner – banded resistance running
10 pushups
5 pullups
 
WOD:
3 Rounds for Max total reps
1 minute row for calories
1 minute Sumo Deadlift high pull 24/16 kg kettlebell
1 minute Toes to bar
1 minute pushups
1 minute rest
 
Cash out: 
Max duration hang from pullup rig (hands only)