WOD Fri 5-17-13
May 16, 2013
WOD Mon 5-20-13
May 19, 2013

WOD Sat 5-18-13

Kacy with a great bottom position in the pushup!

Warmup:
Running drills – 50m x 2 each
Jog
High knee skip
Run backwards
Single leg pulls (alternate)
High heels
Speed skater line drill
Half sprint
 
Then: 
10 pullups
10 pushups
10 squats
10 toes to bar
 
WOD Elements Review
 
WOD:
4 Rounds for time
20 Wallball shots 20/14
10 Ground-to-overhead 135/95 (Int: 95/65, Beg: 65/45)
200M run
 
Cool Down:
1) 250M Row easy
2) LAX ball – subscap and traps
3) LAX ball – low back
4) Banded hamstrings stretch – 8 PNF cycles per leg