WOD Thu 9-5-13
September 4, 2013
WOD Sat 9-7-13
September 6, 2013

WOD Fri 9-6-13

 

Al sets up for a heavy deadlift

Warmup:
3 rounds NFT
30 feet walking toe touches
30 feet bear crawl
30 feet reverse lunges
30 feet broad jump (easy)
 
Then – front squat warmup
– 5 minutes stretching forearms/shoulders & rack position
– 1 minute bar on knees stretch
– 1 minute squat bottom hold
– 1 minute frog position
 
Strength: Front squat
3 sets of 7 reps for max weight
1 set of 15 reps at 70% of your final set of 7
 
WOD:
3 rounds for time
20 burpee box jumps 24/20
20 Front squats 155/105
 
Cool Down:
1) 100M walking high heels – pull foot every step
2) 30 ft alternating split stretch
3) 30 ft walking samson stretch
4) Roll out quads and chest 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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