WOD Sat 9-21-13
WOD Fri 9-20-13
September 19, 2013WOD Mon 9-23-13
September 22, 2013WOD 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
