WOD Sat 9-14-13

Published by mattdcfm at September 13, 2013

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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