12/12/2013

WARM UP

Coach’s Choice

SKILL

Toes-to-bar

WOD

For time:
20-calorie Row
30x Burpee
40x Kettlebell Ground-to-overhead with 45/30-lbs
50x Toes-to-bar
100-foot Overhead Walking Lunge @ 45-lbs.
150-foot Sprint

SCALED WOD FOR OPEN GYM

For time:
20x KB SDHP @ 25#
30x Burpee
40x Ground-to-overhead with @ 15-lbs./PVC
50x Knees to Elbow/Tuck Jumps
100-foot Overhead Walking Lunge @ 15-lbs./PVC (down and back across room 2x)
150-foot Sprint (down and back across room 3x)

MOBILITY

Foam roll