Wednesday, 28 March, 2012

Calm before the storm… a Saturday crowd gearing up for the Open WOD.

Workout of the Day

Group Warm Up
Gymnastics Warm Up

Break into 3 even-ish groups and line up on one end of the gym. Perform the exercises all the way to the other end of the platforms.
Lunge Walk
Inch Worm Push Ups
Squat broad Jumps
Backward Lunge walk
Straddle Stretch left
Straddle Stretch Right
Spiderman Stretch

WOD
Complete the following for time of:
3 Rope Climbs
15 Kettle Bell Swings
15 Sit Ups
15 Hand Release Push ups
2 Rope Climbs
10 Kettle Bell Swings
10 Sit Ups
10 Hand Release Push Ups
1 Rope Climb
5 Kettle Bell Swings
5 Sit Ups
5 Hand Release Push Ups