Archive for August 22, 2011

WARM UP: Down and Back x 3

BUY IN:  See Above

MOBILITY:  Rotator Cuff

WOD: 

5 rounds

10x Ring dips
15x Pull-ups
20x Double unders

CASH OUT:  Row 500 m (Sprint)

Not as easy as it looks.

Ryan and Ethan finished within 15sec of each other!

Kelley finishing up the 5th round.

Did I mention it was about 106 when we kicked off the WOD at 4:30. Don't worry Cassie made it.

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WARM UP: Med Ball Toss

BUY IN:  15-9-6 Push Up, Sit Up, Squat

STRENGTH:MOBILITY: Squat and Sofa Stretch

WOD: 

4 rounds
40-30-20-10x reps
Walking lunge steps, forward
Push-ups
Walking lunge steps, reverse
Sit-ups

CASH OUT:  Row 500m Sprint

 

Ryan mid WOD

"Jazz Hands"

When you think I'm not looking at you is exactly when I'm looking at you.

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