WOD Thu 8-15-13
August 14, 2013
WOD Sat 8-17-13
August 16, 2013

WOD Fri 8-16-13

 

If it ain’t rainin – we ain’t trainin

Warmup:
3 Rounds NFT
10 PVC Pass throughs
10 PVC OHS
10 Ring Rows
250M Row
 
Conditioning:
 
4 Rounds for total time:
500M row Sprint
Rest 2 minutes
25 Deadlifts – must be unbroken (Rx’d is Bodyweight, Int: 75% BW, Beg: 50% BW)
Rest 1 minunte
 
– Rest time is included in total time
 
Cool Down:
1) Walk/jog/stretch 200M
2) Banded hamstring stretch
3) 30ft walking lunge & stretch, torso rotation at bottom