Day

August 8, 2013

Workout of the Day: Group Warm Up: Jog 200 M forward 200 M Backwards 20 Bandy Good Mornings 20 Hip Circles side steps 10 Pistols...

Dynamic Effort Bench: Main Event: Pause Bench vs. Bands: 40% x 3 x 10 (3 Seconds) Accessories: Pendlay Rows: 10 x 5 Rolling Tris

Skill work: Two handed overhead throw: Superman -> Step -> Send it! Warm up: Simon Says WOD: Run 25m Spin in a circle Target toss...

Warm up: 3 Rounds 2 Forward rolls -> 15m Backpedal -> 15m Grapevine (right) -> 15m Grapevine (left) -> 15m Broad jump -> 1 Vertical...