Thursday, 28 August 2014
All Classes!!
All Classes!!
Warm Up
400m Run/ 500m Row
15 Air Squats
10 Around the Worlds
10 Pass Throughs
Broad Jumps: Down and back
Sampson Stretch 30 seconds each side
“I Love My Bumper Plate: Part 2′′
Plate Rx is 45/35:
WOD
3 Rounds
20 Push-ups with feet on Plate (hips and legs not allowed to touch the ground)
100 Feet of Lunge/Lunge/Squat/Squat with Plate in Bear Hug Position
Skill- Superman Holds on GHD and L-Hangs from Bar 3×30 seconds of each
20 Over your Plate Jumps
100 Meter Run with Your Plate
BEGINNERS WOD
Kip Practice
AMRAP 10 Minutes
15 Wall Balls
7 Pull-ups
Happy Birthday to Coach Nick and Karen!!!
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