WOD Fri 6-7-13
June 6, 2013
WOD Mon 6-10-13
June 9, 2013

WOD Sat 6-8-13

Cooling down and enjoying the post wod endorphin experience 

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” ~Bruce Lee

 
Partner Warmup:
8 x 100M shuttle relay – warmup pace
Partner chest stretch – 2 x 30 sec each
Partner Split stretch – 2 x 30 sec each
Partner triceps stretch – 30 sec each arm
 
WOD Movement Review & scaling
 
Mega buddy chipper – one partner works at a time
1200M Relay (switch every 200)
250 Air squats
200 Abmat situps
150 pullups
100 burpees (lateral jump over partner)
 
Cool down:
1) Seal press-up – 3 x 20 sec
2) Foam roller – Lats & mid back
3) Playful puppy – 2 x 30 sec hold, breathe & relax
4) Shoulder external rotation stretch with PVC pipe – 30 sec each arm
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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