Fri. 11-19-2010 WOD

Warm Up

4 x Jog

4 x Run

2 x High Knees

2 x Butt Kicks

2 x Lateral Shuffle

Frankenstein

Lunge Stretch

Leg/Hip/Calf Stretches



WOD: Timed!!

400m Run

300 Jump Rope

30 Burpees

800m Run

200 Jump Rope


20 Burpees

1 mile Run

100 Jump Rope


10 Burpees


RidgeWOD:
SuperSet
5 x 10 Alternating Leg Pistols (Single Leg Squats)
5 x 250m. Sprint Row

WOD:
TABATA Air Squats - 8 Rounds 20secs. On with 10secs. Off
2:00 Max Reps of 95# Push Press
TABATA 24" Box Jumps
2:00 Max Reps of Hand Release Push Ups
*Score = Total Reps
**No REST between end of TABATA and 2:00 clock for max reps