Sunday 9/15/2013 WOD
Warm up
Foam roll quads, hips and lats
Lax ball Scapula 2mins each
3 sets of
5 inch worms
10 Supermans
15 Hollow rocks
Dynamic Stretches
Training (endurance)
Complete the following for time
-40 Min time cap-
2K row
1 Mile run
1K Row
1200 Meter run
500 Meter row
600 meter run
-5 Burpee Pull ups every 4 mins
2013 09 14