WOD Fri 4-19-13
April 18, 2013
WOD Mon 4-22-13
April 21, 2013

WOD Sat 4-20-13

Evening group working hard on the thrusters!

Warmup:
Partner warmup
400M run
30 ft. duck walk
30 ft. bear crawl
30ft. deep lunge steps
30 ft. unweighted death-march
60ft. side hops
10 Partner Wallballs
10 Partner alternating Box jumps
 
WOD:
Tag team (only one partner working at a time) – Complete the following for time
 
Team Row 1K – mandatory switch every 250M
 
Then: 2 rounds through the following circuit
20 burpees
40 Wallballs 20#-10ft/14#-9ft
60 KB Swings 24/16kg
80 Box Jumps 24/20
100 Abmat Situps
4 x 100M shuttle runs (switch each run)
 
Team Row 1K – mandatory switch every 250M
 
Cool Down:
1) Walk/Jog 200M
2) Foam Roller – lats/shoulders – 3-4 minutes working on the middle back and lats
3) LAX ball sub scap – 10x arm passes each arm
4) Partner hip stretch
 
 
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