Thrs. 9-23-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2
Lateral Shuffles x 2
KB Windmills x 10 each side x 2 rounds


WOD: Team Row

1 min. Row, 20 sec. rest x 4 rounds
1 Min. Plank, 20 sec. rest x 4 rounds
Suicides 1 min. on, 20 rest x 4 rounds
Table Top 1 min. on, 20 sec. rest, x 4 rounds


RidgeWOD: Strength Training Week 3 of 4

4 Rounds:
Row 500 meters - Rest 3 Minutes