Tuesday 11/12/2013 WOD
Warm up
2 mins Foam roll each leg
2 Mins Lax Ball on Each Scapula
3 sets of
30 secs Mountain Climbers
30 secs Air Squats
30 secs Groiners
30 secs sonics
Strength/ Skill
Back Squats
3-5-5-5-3
Training (Met-con)
4 rounds
400 meter row
12 Pull ups
12 Cals on Ski Erg
-15 Air Squats every 2 Mins-
Scale pull ups with bands or sub with ring rows to chest
Awesome job on todays HERO WOD “JACK”
Truly inspiring efforts out there today across the board. All classes today gave everything they had. One of the funnest days I’ve ever had coaching here. Very proud of all you. Thank you for being such a great community of people.
Coach James
You never know when Im gonna get you 🙂
2013 11 11
16:47. Loved the snow, the squats were OK too.
20:40 here; coming off skier for air squats ….. good times;