Thrs. 9-9-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Light Jog x 2

Fast Jog x 2

Run x 2

Sprint x2

Lateral Shuffles x 2



WOD: Team Row

50, 100, 150, 200, 250, 300, 350, 400, 500, 550, 600 m.

10- Rotational MB Slams (each side)

10- Mountain Climbers each round


RidgeWOD: Reminder, four week strength program with metcons and other wild ragers on Thursdays and Saturdays.

*** Use 70% of 1RM ***
Row: 1 Minute Ladder: 1 min on, 50 sec off, 50 sec on, 40 sec off, 40 sec on, 30 sec off, 30 sec on, 20 sec off, 20 sec on, 10 sec off, 20 sec on, 10 sec off, 30 sec on, 20 sec off...back to 1 minute
*** Rest 5 Minutes ***
Annie: for time...
50x - 40x - 30x - 20x - 10x
Double Unnders
GHD Sit Ups

Auxiliary Work:
1. Barbell Hang Cleans: 1 x 12, 1 x 10, 1 x 8
2. Barbell Hang High Pulls: 1 x 12, 1 x 10, 1 x 8