WOD Fri 9-13-13
September 12, 2013
WOD Mon 9-16-13
September 15, 2013

WOD Sat 9-14-13

 

Somebody hid my sandbags – this is a picture of the suspects!!

Warmup:
500M Row
30 jumping jacks
5 minutes personal mobility work for squat and overhead position
 
WOD Movement Review
Wallballs
Burpees
Kettlebell swing
 
WOD: 
40 – 30 – 20 – 10 Rep sets of
Wallball shots 20/14
Burpees
KB Swings 24/16
 
Run 400M after each round
 
New athletes will not perform the set of 40
 
Cool Down:
1) Cheering section for those who finish first!
2) Walk/Stretch one lap indoor
3) Partner chest and split stretches
4) Foam roller – quads/shoulders/t-spine