We had some guests swing by from Central Trinidad and had an off the cuff Throwdown. Two WODs were set by Coach Jose with WOD 1 being for the beginners/ intermediate athletes and WOD 2 for the more experienced ones. Needless to say we had a lot of fun!
WARM UP:
800 M Run
30 Air Squats
30 30 Jumping Jacks
30 Walking Lunges
400 M RunWOD 1:
10-9-8-7-6-5-4-3-2-1
Burpee Pull Ups
Alternating Lunges
Hand Release Push Ups
Sit Ups
400M Run Buy Out
WOD 2:
400 M Run
21-18-15-`12
Deadlifts (95#M; 65#W)
Squat Cleans (95#M; 65#W)
Hand Release Push Ups
400 M Run between each round and 400 M Run Buy Out
25 Minute Time Cap on Both WODS
