Warm up: 5 minute foam roller,
200 m run, 100ft lunges, 2 rounds
Strength and Skill: deadlift 3-3-3-3
WOD
10 pull ups
20 push ups
30 squats
5 rounds for time
Cool Down: stretch
Tag: houston
W.O.D. 10-23-2014
W.O.D. 10-22-2014
W.O.D. 10-21-2014
Warm up: 5 minute foam roller,2 min jumping jacks, 2 min mountain climbers, 20 PVC good mornings, 20 PVC Deadlifts
WOD
400 m Sprint
Rest 2 min
4 rounds for time
(Start them on a continuos clock and record their total time)
Strength and Skill: Dead lift 5-5-5-5-5
Cool Down: stretch