WOD Fri 5-24-13
May 23, 2013
Mon 5-27-13 – Memorial Day – Whitten
May 26, 2013

WOD Sat 5-25-13

Corie going heavy on squats!

Warmup:
Group jog – 1 lap outdoors
Banded shoulder stretches
Squat bottom hold – 1 minute, band assist as necessary
Seated leg cross over, hug knee
Barbell deadlift practice -2×10 unweighted
 
WOD movement review and scaling
 
Partner WOD:
On a 20 minute clock:
Even minutes – perform 12 deadlifts with the same bar, alternating each rep – 185/135
Odd minutes – Partners must perform a total of 12 pullups and 12 burpees combined, break up any way you want
 
If you do not complete the reps in the minute, rest the next minute and restart.
Every lost minute incurs a 1 lap indoor med-ball carry penalty
 
Cool Down:
1) 10x drinking bird each leg
2) Foam Roller – Hip and hamstring – 2 minutes each side
3) Hip stretch – frog position
4) Cat/Cow position – 5 x cycles through
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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