WOD Wed 6-19-13 “Tommy V”
June 18, 2013
WOD Fri 6-21-13
June 20, 2013

WOD Thu 6-20-13

Dude WOD aftermath

Warmup:
5 minutes personal DROM & mobility
3 Rounds NFT:
200M Jog
5 burpees
5 kb swings
 
Conditioning 1) 
 
500M Row Time Trial
 
Conditioning 2)
For time – 
30 KB Swings 24/16
Run 400M
30 KB Swings
 
Cool Down:
1) Row 750M easy
2) Banded trap stretch – 30 sec L/R
3) 2 mins calf stretch L/R
4) 2 mins hip stretch (squat bottom, frog position, or other)