Tues. 8-24-2010 WOD

Warm Up:


Shoulder stretches

Figure fours 4 times

Lateral shuffles 4 times

Back pedal 4 times

Hip leg calf stretches



WOD: 4 Rounds (2-Teams)

20 kb sdhp (Heavy)

Then each team member gets 5 tire flips

Then 20 mb slams (men 20lbs women 10lbs)

Row 200 m.

1-Lap Around Bldg. Short run

RidgeWOD:
Overhead Squat: 10 x Bar, 8 x 55%, 6 x 65%, 4 x 75%, 3 x 2 x 85%

WOD: 3 Rounds for Time:
50x Double Unders
25x Wall Balls

Auxiliary Work:
1. Rack Squats (lite)
2. 115# Barbell Steps Ups
3. Good Mornings