WOD Wed 6-12-13
June 11, 2013
WOD Fri 6-14-13
June 13, 2013

WOD Thu 6-13-13

 

Warmup:
5 minutes personal DROM & mobility work
Group interval warmup 30/30 work/rest for 10 minutes
– Jumping lunges
– Plank hold
– KB swing (24/16 – Russian)
– Jumprope singles
– Pushups
 
WOD:
On a 14 minute clock, perform the following for MAX REPS
2 min max reps Burpees
1 min rest
2 min jumping pullups
1 min rest
2 min KB swings 24/16 
1 min rest
2 min weighted lunges (with KB)
1 min rest
2 min Row for max calories
 
Cool Down:
1) Walk/Jog 200M
2) Cat pulling tail – 2 x 30sec
3) Squat bottom hold with support (band or wall) 2 minutes
4) 300M social row
 
 
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