Friday 11/8/2013 WOD
Warm up
Ski 300 Meters
3 sets of
30 secs each
High knees
Plank
Supermans
Sonics
Dynamic stretches
Strength
In 15 mins
5 sets of
20 Alt weighted Lunges
Super set with
3 Weighted pull ups
Training (Met-Con)
“Interval valley”
30 secs AMRAP 30 secs rest
4 Rounds of
Ball slams
Cals on Ski Erg
Push ups
Toes to bar
Score lowest round
Scale options
Scale T2B with knees to elbows
2013 11 07
New coach, Nicole was an awesome help!