WOD Sat 7-13-13
July 12, 2013
WOD Tue 7-16-13 “Kelly”
July 15, 2013

WOD Mon 7-15-13

Coach Ryan rowing his way to a fast Christine

Warmup:
Run 1 outdoor lap
3 Rds NFT
15 DU
Banded shoulder stretches L/R 
5 pullups
10 air squats
 
Strength: Shoulder Press
5 sets of 3 reps each
– After warmup, increase weight from 70% to 90% of your 1RM
– Final set is for max reps
 
Conditioning:
5 x 4 minute intervals
30 sec max reps Pullups
30 sec max reps Air Squats
30 sec max reps KB SDHP 24/16
30 sec max reps Pushups
2 minutes rest
 
Record rep count each round for total score
 
Cool Down:
1) 400M Easy row
2) Biceps/Quads voodoo band
3) Banded trap stretch 1 min L/R
 
 
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