WOD Fri 6-14-13
June 13, 2013
WOD Mon 6-17-13
June 16, 2013

WOD Sat 6-15-13

“When you are through changing, you are through.” – Bruce Barton
Warmup:
Run 1 outdoor lap
Partner PVC superman stretch 2 x 30 sec each partner
PVC shoulder external rotation stretch
15 pullups
15 pushups
15 abmat situps
15 air squats
 
WOD:
Complete the following for time
Run 1 outdoor lap
50 pullups
1 lap
50 Sandbag cleans
1 lap
50 weighted abmat situps 15#/10# plate
1 lap
50 Push Press 45#/35#
 
Cash out: TBA
 
Cool Down:
1) Foam roller cheering section for those who finish first
2) Stretch quads & hamstrings
3) Seal press up 3 x 30 sec
4) Calf & ankle stretch 2 min each leg
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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