WOD Sat 5-11-13
May 10, 2013
WOD Tue 5-14-13
May 13, 2013

WOD Mon 5-13-13

Evening session pullup action

500M Warmup Row, then
Group Interval Warmup:
2 minutes each
20 sec work – 40 sec transition between elements
Lunge or lunge jump
30 ft. shuttle run (for reps)
Kb swing
Pullup
 
 WOD:
Cindy – the hard way
20 Minutes – max rounds and reps of:
5 Chest to bar pullups
10 Hand Release pushups
15 Overhead Squats with a PVC pipe
 
Cool Down:
1) 300M Easy Row
2) Compression Band – quads – 10 squats with each leg wrapped
3) Foam roller – lats & mid back
 
 
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