Wed 10/9/2013 WOD
Warm up
400 meter run
Shoulder mobility w bands
Lax ball on Scapula 2 mins each side
2 sets of
10 Groiners
15 hollow rocks
20 alt Side Lunges
Strength/Skill
Push press
10-5-5-3-3
Training
Level 1 (Fitness)
5 Rounds
200 Meter Sprint
20 weighted Ab-Mat Sit ups
10 Burpees
Level 2 (Performance)
7 Rounds
200 Meter sprint
10 Toes to bar
10 Burpees to plate
2013 10 09
Strength – 3 reps @ 165
Wod – RXRX @ 18:26