Thursday, 2 May, 2013

Frank finds the bottom of the wall ball position.

Workout of the Day

Group Warm Up
Amrap in 7 Minutes at a Warm Up Pace
100 M sled Pull
20’ Bar traverse
10 Squats
30’ Bear Crawl
10 Push Ups
30’ Backwards Lunge Walk
10 Sit Ups
30’ Broad Jump
10 Bandy Good Mornings
Jog back to the sled

MWOD
Banded Figure 4 Stretch
Lacrosse Ball Rotator Cuff Drill

WOD
21-15-9 Reps for time of:
Front Squats (135/ 95)
Dumbell Push Press