WOD Fri 12-28-12
WOD Thu 12-27-12
December 26, 2012WOD Sat 12-29-12
December 27, 2012WOD Fri 12-28-12
One of the last classes in the old box, not enough room on our home-made pullup rig!
Warmup: 5 minutes jump rope – practice DU and single rhythm Group Squat stretches – with bands at pullup rig 3 x spiderman stretch each leg Neck, wrist, hip, knee circles – 10x each direction 3 rounds NFT: 8 Toes to bar 8 PVC Thrusters 8 pullups (Keep your stations set up for the WOD) WOD: 2 rounds for time 60 foot – double-burpee broad jump (2 burpees – 2nd one ends with a broad jump, proceed for 60ft) 50 Doubleunders (Sub hurdle or sandbag lateral hops) 40 Toes to bar 30 KB Thruster 24/16 (15 each arm) 20 pullups Shuttle run with KB Cool Down and Post times: Easy 500M row, spend remaining time on foam roller or LAX ball rolling out anything that needs attention