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08/28/2014 WOD

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Thursday 08/28/2014

Active recovery! 

Pre-Game:

Overhead Prep-DEMO

Warm Up:

Row 1000/Run 800

2 rounds of 8-10 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC
Sit-up
Back-extension
Pull-up
Dip

WOD:

5 rounds for time of:

Level 1-
75/55 Overhead squats, 5 reps
10 Burpees
30 Single Unders

Level 2-
95/65 overhead squats, 5 reps
10 Burpees
20 double-unders/attempts

Level 3 or anyone who has attended class 3 days in a row= Rest or YOGA

9am/430pm/530pm

Yoga with AMY!!

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