WOD Mon 4-15-13 “Fran”
April 14, 2013
WOD Wed 4-17-13
April 16, 2013

WOD Tue 4-16-13

Happy Birthday Coach Marty!

Warmup:
2-4 minutes self paced DROM – shoulders, hips
6 x 30m running drills – high-knee skip, high-heels – high-knees, karaoke, build speed x 2, half sprint
2 rounds through workout movements at 5 reps each, warmup pace
 
Coach Marty Birthday WOD:
36 Box jumps 30″/24″
36 Wallball shots 20#-10’/14#-9′
36 KB swings 24/16
36 Doubleunders
36 Calorie Row
 
Cool Down:
1) Banded trap stretch
2) Seated figure 4 – low back stretch
3) Foam roller – low and middle back with arms crossed 2-4 minutes
4) Easy jog 200M
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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