Wednesday 3/10/2010 1
Warm-up
1 Time:
Dynamic
3 Rounds of:
10 Mountain Climbers, 10 Slamball
10 Shoulder Triplet, 50 Jump Rope
WOD
Strength
3 Rounds of:
5 Dead Hang Pull-ups
5 Dips
3 Rounds of:
5 Dead Hang Pull-ups
5 Dips
Metcon
3 Rounds for time:
50 Step-ups
30 Slam Ball
3 Rounds for time:
50 Step-ups
30 Slam Ball
20 Wipers
Cool Down
2 Rounds of:
Samson Stretch
Cobra
Knee to Chest
Child’s Pose
*5 PM class did the Broom Stick mile!
Craig, Matt, Heidi & Michelle
I felt like an idiot trying to run after those snatches. It hurt so good!
Good call on doing the WOD outside!