WOD Fri 8-9-13
August 8, 2013
WOD Mon 8-12-13 – CrossFit Total
August 11, 2013

WOD Sat 8-10-13

 

Warmup:
Spend 3 minutes on the Foam roller or banded shoulder stretches
3 rounds not for time:
5 Wallball shots 20/14
Run 1 lap – 1/2 fwd, 1/2 backward
5 Sandbag squats
5 Pushups
 
WOD:
5 Rounds for time
15 Wallball shots
60 ft. Sandbag lunge
15 Sandbag good mornings
 
Cool Down:
1) Walk/Stretch one outdoor lap
2) Group stretch – hips/hamstrings/shoulders

 

 
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