Wednesday 3-13-13

 In WODs

Warm Up

2 Rounds
10 Turkish Get Ups
10 Muscle Ups/Transitions
10 Good Mornings

Skills

Hang Power Clean

Toes to Bar

WOD

3 min. AMRAP
10 Shuttle Runs (Down and back counts for 2)
15 Hang Power Cleans (135/95)
20 T2B

Rest 2 min.

5 min. AMRAP
10 Shuttle Runs
15 Hang Power Cleans (135/95)
20 T2B

Rest 2 min.

7 min. AMRAP
10 Shuttle Runs
15 Hang Power Cleans (135/95)
20 T2B

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CF Teens

Same as CF Class

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Travel WOD 

10!10
reps
(10, 9, 8, 7…2, 1, 2, 3, 4, ..8, 9, 10)
burpees
situp
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Mobility WOD

2 min/leg rolling calfs on lax ball

3 minutes – thoracic spine stretch over roller holding onto KB

2 min/side in each position – super squat sequence (http://youtu.be/JBHzXF-mVjY)

3×10 squat therapy

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