WOD Sat 8-31-13 Testing Week – Day 6

WOD Fri 8-30-13 Testing Week – Day 5
August 29, 2013
WOD Mon 9-2-13 “Hotshots 19”
September 1, 2013

WOD Sat 8-31-13 Testing Week – Day 6

Warmup:
Jog 1 lap outside
10 x arm circles L/R Fwd/Rev
60 ft walking toe touches
Partner chest stretch – 30 sec each partner
10 x 8 count body builders
10 Wallball shots
10 Burpees
 
Benchmark WOD: Kelly
5 rounds for time
400M Run
30 Wallball shots
30 Box jumps 24/20
 
Cool Down:
1) Cheering section for those who finish after you
2) Stretch & roll out quads – 10 flex/extend cycles each leg minimum
3) 2 minutes calf stretch at wall, 2 positions each leg
 
Testing Week is done!! Make sure you have all your benchmarks up to date and brag about your PR’s!