WOD Fri 8-2-13
August 1, 2013
WOD Mon 8-5-13
August 4, 2013

WOD Sat 8-3-13

Warmup:
60ft walking toe touches
60ft walking spiderman stretch
60ft walking split stretch (touch L/R foot each step)
60ft bear crawl
60ft duck walk
60ft crab walk
 
WOD movement review:
1 time through each of the movements with an unloaded barbell
We will pick one weight for the entire workout –
RX: 95/65
Beginner and Novice athletes will use plates or sandbags
 
WOD:
50 Thrusters
Run 200M
40 Front Squats
Run 200M
30 Ground to Shoulders
Run 200M
20 Ground to Overhead
Run 200M
 
Cool Down:
1) Stretch & cheer for anyone who finishes after you
2) 12 reps – Drinking bird L/R
3) Frog position hip stretch – 2 minute static hold
4) Cat/Cow – 8 cycles – 10 sec each position
 
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