1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 6th 2013

February 05, 2013

Every once in a while breaks are necessary.

Warm Up

3 rounds of:

2 minutes Jump Rope Work

Sled Push 20 yds (men 2 45’s/women 2 25’s)

2 minutes Ring Work/ Parallel Bars Work (Dips/L-Sit/Hold)

WOD

Shoulder Press

5-5-5-5-5

Deadlift

3-3-3-3-3

Games Prep WOD

Warm Up

On the minute every minute for 10 miuntes of:

10/20 suicides (Sprint to the 10 and back, sprint to the 20 and back; remaining time is break)

then,

10 rounds Tabata (20/10) alternating between the two:

 KB Swings (16kg/12kg)

Sumo DL High Pull (16kg/12kg)

Strength

Shoulders Press

3-3-3-3-3-3

then,

Slam Ball Toss (using a heavy slam ball, toss the ball as high as you can for 5 sets of 5 reps)

WOD

7 minute AMRAP of:

20 steps Walking Lunge

200M Row

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