WOD Wed 6-26-13
June 25, 2013
WOD Fri 6-28-13 “Christine”
June 27, 2013

WOD Thu 6-27-13

Warmup:
750M Row
Coach Lead Running drills: 10 x 30M
 
Workout movement review & setup
 
WOD:
7 rounds for time
12 Wallball shots 20/14
12 Ring Dips
1 Shuttle Ladder (3 pt touch at 10/20/30M marks)
 
Cool down:
1) Walk & stretch – 100M
2) 30 ft reverse lunge step & stretch
3) 30 ft walking hip-opener (lunge, spiderman, kneeling hamstring, samson)
4) Barbell triceps smash – 2 min L/R
 
 
 
 
 
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