2011

WOD 9/24

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WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

Mobility WOD: Work out the shoulders and upper back with lacrosse ball!!! 5 min each side!!!!

WOD: 4 rounds for Time of:
3 Front Squats #65/95
3 Thrusters #65/95
3 Shoulder to Overhead #65/95
12 Flash Push-ups

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