January 2014

WARM UP:  750 M Run Backwards

WARM UP: 3 Rounds of: 10 Inch Worms 20 Walking Lunges 50 Jumping Jacks

WARM UP: 2 Rounds of: 400 M RUN 10 Squats 10 Push Ups 10 Sit Ups

WARM UP:  5 Rounds of : 10 Samson Stretches 10 Hollow Rocks 10 Air Squats (Hold in the Bottom) WOD: For time: 15 Ground To Over Heads (GTOH); 2 Pull Ups; 15 Dips (Rings or Matador) 12 GTOH; 4 Pull Ups; 12 Dips 9 GTOH; 6 Pull Ups; 9 Dips 6 GTOH; 8 Pull Ups;

WARM UP: 3 rounds of: 20 Flutter Kicks 150 Run 20 AB Mat Sit Ups

WARM UP: 400 M Run 50 Air Squats 50 Double Unders

R&R Day

WARM UP: 50 Air Squats 50 Walking Lunges 50 Push Ups

WARM UP:  3 Rounds of: 20 Air Squats, 20 Flutter Kicks; 10 Second Sampson Stretch 

WARM UP: 50 Air Squats 50 Sit Ups 50 Hollow Rocks