Friday 5-31-13

 In WODs

Warm Up

3 Rounds

5 Inch Worms

10 Broad Jumps

10 Good Mornings (45/35)

Skills

Deadlift

Shuttle Run

Hollow Body Rocks

WOD

Box Battle Participants:

30 minutes of active recovery – row or run

Active recovery should be refreshing.  You should feel energized afterwards and not dead tired! You should sweat but still able to have a conversation during if you needed to.

All Others:

I. Box Battle WODs 2 and 3

1 minute Row as far as possible

1 minute Deadlift as much weigh (weight * reps) t as possible

Deadlift weight choices: Female – 75, 115, 155, 195; Male – 135, 175, 215, 255

rest 2 minutes

II. 3 Rounds of 1 minute stations:

Shuttle Runs
Ab Mat Sit Ups
Burpees
Hollow Body Rocks
Rest

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CF Teens

Hatch Week 8 Day 2

then…

same met con as CF Class

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Travel WOD

6 Rounds:

20 Hollow Rocks

20 Super mans

10 V Ups

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