W.O.D. 07-24-2014

Warm up: 5 minutes foam roller, 3 minutes row, 3 minutes jump rope
Strength and Skill: drill movements and modifications for WOD
WOD
50 wall balls 20/15
30 toes to bar
30 step back (reverse) lunges 115/85 (knee touches ab mat, bar in front rack position)
15 hang clean and jerk 135/95
Cool Down: 100 sit ups, stretch

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W.O.D. 07-22-2014

Warm up: 5 minutes foam roller, 50ft lunges, 50ft caterpillars
Strength and Skill: back squat 3-3-3-3-3
WOD
“Griff”
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
(Run to dumpster and back two times for the backwards run to help avoid cars)
Cool Down: stretch calfs and quads

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