WOD Sat 9-14-13
September 13, 2013
WOD Tue 9-17-13 Amanda/Jackie
September 16, 2013

WOD Mon 9-16-13

Joe working hard on overhead lunges

Warmup:
3 rounds:
250M row
15 jumping jacks
10 leg swings front/side
5 barbell C&J (squat)
 
Gymnastics Intervals:
15 minutes for quality
3 forward rolls (somersaults) 
3 reverse rolls
12 toes to bar
12 GHD back extensions (sub good mornings)
 
Conditioning:
3 rounds for time:
10 C&J 135/95
10 Over the bar burpees
 
Cool Down:
1) Couch stretch – 2 min L/R
2) Chest stretch at wall – 1 min L/R in 2 positions
3) Seated hamstrings stretch 1 min L/R