WOD Mon 9-16-13

Published by mattdcfm at September 15, 2013

Tags

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