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

March 1st 2013

February 28, 2013

Warm Up

-Med Ball Shuttle Run (10 yd. lengths, 2 balls start at one end, run to the opposite with ball #1, run back, grab ball #2 and carry it to the other end. run back , return both balls to their origional starting line.)  2 minute break, repeat

-On the minute for 5 minutes, every 30 seconds, 5 knee to elbows

then,

WOD

Complete 100 KB Swings unbroken, everytime you stop you must do 10 Burpees

8 minute time limit, 2 minute rest, then

Complete 100 Double unders unbroken, everytime you stop you must do 10 Burpees

8 minute time limit, 2 minute rest then

1K Row for time!

Games Prep

4x400M Run Carrying Medicine Ball (20/12)

2 minute break between each, then

WOD

For time:

50 Burpees

40 KB Swing

30 Hand Release Push Ups

20 Pull Ups

10-10 yd Shuttle Runs

Break 3 minutes then,

10-10 yd Shuttle Runs

20 Pull-Ups

30 Hand Release Push Ups

40 KB Swing

50 Burpees

STRETCH!!!!!

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text