Sunday 10/13/2013 WOD
Warm up
Foam roll 6 mins
Quads, hip flexors, IT Bands, glutes, calves
Dynamic Stretches
Strength/Skill
TABATA
20 secs AMRAP
10 secs rest
4x each
Ab-Mat Sit ups
Russian Twist w Med ball (20/14)
Strict Toes to bar
Training (Endurance)
8×200 Meter sprint
Rest 2-1 ratio
4×400 Meter row
Rest 2-1 ratio
(Performance)
3 rounds
200 Meter sprint
400 meter row
-200 meter sprint-
From the door to
85-86th st
And back to the door.
2013 10 12