WOD Thu 6-6-13
June 5, 2013
WOD Sat 6-8-13
June 7, 2013

WOD Fri 6-7-13

Jen & Michelle getting vertical

“The magic is in the movements, the art is in the programming, the science is in the explanation, and the fun is in the community.”

Warmup:
Run 1 outdoor lap
10 minutes partner stretches: Split, hamstrings, quads, chest, triceps
1 time through workout cycle at 50% pace
 
WOD: 
4 Rounds for max reps:
1 min max reps slam ball 30/20
1 min DL 225/155
1 min Pushups
1 min row for Calories
1 min rest
 
Remember: “Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.” – CrossFit Journal (and 101 handouts!)
 
Cool Down:
1) 100M walk/stretch
2) Drinking bird 10x L/R
3) Chest stretch at wall – L/R