WOD Wed 5-15-13 “Amanda” or “Jackie”
May 14, 2013
WOD Fri 5-17-13
May 16, 2013

WOD Thu 5-16-13

Remember that nasty room where we used to keep our stuff?  Thanks to everyone who came to help turn it into some place we don’t mind hanging out!

Group Dynamic Warmup
 
Workout Elements Review
 
Strength: Squats (Overhead or Front Squats)
5 sets of 7 reps each for max weight with perfect form
 
WOD:
12 minute AMRAP
12 KB swings 32/24 kg (go heavy)
24 Waiter Carry Lunge Steps 16/12kg (12 each arm)
12 Pushups – hand release
 
Targeted Cool Down and Mobility Work
– Minimum 10 minutes total
– High posterior chain (glutes)
– Shoulder capsule and first rib