Warm Up:
400 m run
inch worms
butt kicks
broad jumps
20 sit ups
10 push ups
5 burpees
shoulder dislocates
"third world squat" for 1 min, then while in squat position, put hands on head and walk 15 paces. Then stretch the right leg to the side for 15 seconds, switch to left for 15 seconds.
Skill:
Deadlift
WOD 1:
3X5 front squats
WOD 2:
for time
21-15-9
kettlebell swings
burpees
Post-WOD stretching:
happy baby pose
pigeon pose
Sunday, October 31, 2010
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment