WOD Sat 6-8-13
June 7, 2013
WOD Tue 6-11-13
June 10, 2013

WOD Mon 6-10-13

Sometimes keeping score is as hard as the WOD!

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas Edison

Warmup:
Run 1 outdoor lap
5 minutes personal DROM and mobility focus
8 x 100 ft running drills:
 (2) – Accelerate/decelerate 4x
 (2) – Karaoke
 (2) – Single leg pulls, 1/2 L/R
 (2) – Half-sprints
 
Then: 10 slam balls, 10 ring dips
 
Strength: Weighted Pullups
6 sets of 3 reps for max weight
– If you cannot do weighted pullups YET work on strict pullups – 6 sets for max reps
 
WOD:
5 Rounds for time
15 ring dips
30 slam balls 30/20
 
Cool Down:
1) 500m social row
2) Partner split stretch – 2 x 30 sec each
3) Dragon fly – 2 x 45 sec
4) LAX ball on pecs – 10 x arm cycles L/R