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Tues 7/2/2013 WOD

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Warm up

400 Meter run w med ball

3 sets of

20 Air squats

10 Groiners

Mobility coaches choice

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Strength

Back Squats

Level 2

5-4-3-2-1-1-1

Build up to a new 1RM

Level 1

Establish a 1RM

 

Training

Partner WOD

Level 2 (advance)

3 rounds for time

Only 1 Partner works at a time

60 KB swings (53/35lbs)

800 Meter run

60 Leaping Split Squats

 

 

Level 1 (Beginner)

Partner WOD

1 Partner works at a time

3 Rounds for time

40 Kettle bell swings (35/22lbs)

800 Meter run

40 Lunges

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