September 2013

WARM UP: 2 minutes of Push Ups 2 Minutes of Double Unders 2 Minutes of Sit ups 1 minute rest then repeat! 

WARM UP: 3 Rounds of 50 Sit ups & 50 Skips

WARM UP: 1 Mile Run WOD: The Don For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders

WARM UP: 2000 M Row WOD: For time: 5 Rounds of: 20 25# plate Overhead Walking Lunges 30 Double Unders Buy Out: 500 M Row

WARM UP: 800 M Run SKILL:  10 minutes of Atlas Stone Pick up

WARM UP: 15 Minutes of: Skipping SKILL: Over Head Squats

WARM UP:  4 rounds of Hollow Rocks & 20 Flutter Kicks

WARM UP: 3 Rounds of 20 Walking Lunges, 20 Air Squats & 5 Push Ups

Warm Up:  200 M Run 30 Air Squats