WOD Fri 9-20-13
September 19, 2013
WOD Mon 9-23-13
September 22, 2013

WOD Sat 9-21-13

Morning class launching the wallballs

Warmup:
Group jog – 1 lap outdoor
3 rounds NFT:
30 ft bear crawl
30 ft lateral squat walk L
30 ft lateral squat walk R
30 ft crab walk
7 slam balls
 
WOD:
Chipper (complete the following for time)
75 slam balls
200M slam ball run
65 slam ball – abmat situps
200M slam ball run
55 slam ball pushups (alternate hands on top of ball)
200M slam bal run
45 slam ball squat clean (or power clean/squat)
400M slam ball run
 
Cash out:  TBA
 
Cool Down:
1) Slam ball – AAH just kidding
2) 500M row easy
3) 3 rounds – 10 arm circles fwd/rev/L/R
4) 10 air squats with 10 sec hold at bottom
5) Foam roller – quads, hamstrings, middle back
 

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