Tuesday, December 17, 2013

Tuesday Week#1 Loading


Warm up
Row 3 minutes
“Flip it”
For 3 minutes hold the hollow as long as possible. As soon as you lose it hold the arch as long as possible. As soon as you lose it back to the hollow. Until 3 minutes is up.
50 wall squats

Skill
Famers walk

Partner WOD
5 rounds of:
40m farmers walk
20 box jumps (each person)


CFE
Warm up
Row 2 minutes
Tabata row
1K row

WOD
12 minute AMRAP
Sled pull complex (Bear crawl 10m/ Sumo 10m/Reverse drag 10m)
10 burpee box jumps

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