Thursday 9/26/2013 WOD
Warm up
Foam roll 2 mins per leg
LAX Ball 2 Mins per scapula
2 sets of
5 Inch Worms
10 Push ups w rotation
15 Super mans
20 Ab-Mat Sit ups
Strength/skill
In 15 Mins
TURKISH GET UPS
5 reps per leg
Plank on rings 30 secs- 1min
1-2 mins rest between sets.
Complete as many sets as you can in the time cap.
Training (Met-Con)
In teams of 3
Perform as many rounds as possible in 20 mins
1 person runs 400 meters
1 person Rows max Meters
1 person does max KB push presses
Switch every time person comes back from the run.
Score is team rounds, meters and Reps.
2013 09 25