WOD Sat 7-6-13 Testing Week – Day 6 “Helen”

WOD Fri 7-5-13 Testing Week – Day 5 “Diane”
July 4, 2013
WOD Mon 7-8-13
July 7, 2013

WOD Sat 7-6-13 Testing Week – Day 6 “Helen”

Michelle looking great on OHS

Final Day of Testing CFM!  If there is a benchmark or strength session you missed and want to make up ask a coach and we will try to work it in.
 
Warmup:
Run 1 outdoor lap
5 minutes personal mobility work and stretching
3 rounds NFT
5 KB swings
15 lunge steps
10 pushups
5 pullups
 
Benchmark WOD: “Helen”
3 Rounds for time
400M Run
21 KB Swings 24/16KG
12 Pullups
 
Cash out: TBA
 
Cool Down:
1) 500M easy row
2) Forearm stretch – 3 x 30 sec
3) double LAX ball – snow angels – 10x in 3 spots
4) 30 ft. walking spiderman stretch
 
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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