Tuesday 6/18/2013 WOD
Warm up
2 mins each leg Foam roll Quads, hips, IT bands
2 mins each Scapula LAX Ball
2 mins each shoulder traction with Bands
WOD 1
1 Minute Plank
1 minute High Knees
1 min Wall Balls (20/14)
score total number of wall balls
3 min rest
WOD 2
10 min AMRAP
15 Box Jumps (24/20)
20 KB Swings (53/35)
score number of rounds completed and total reps in finally round
5 min rest
WOD 3
You have 12 mins to complete
4 rounds for time
20 Hand release push ups
250 meter row
20 weighted Lunges (45/25)
score total time. If you did not finish in cap you score total rounds completed.
2013 06 17