WOD: 20130124

Warm-up

Lacrosse ball/bar mash on

  • glutes
  • hamstrings
  • calf
  • Achilles

New Skill

  • Glute-Ham Developer (GHD) sit-ups 25
  • GHD extensions 25

WOD

TABATA

  • push-ups
  • squats

 

24 Jan WOD Results
24 Jan WOD Results

WOD: 20130123

Warm-up

  1. band stretch: hamstring and hips
  2. lacross ball on lats and upper back

Review/Practice

  • Cleans

WOD

4 Rounds of:

  • 300m Run
  • Dip (any way)
  • KB Swings (1.5/1)

 

Great Results during the 0615 WOD!

WOD Results 23 jan 13