Friday, December 10, 2010

TGIF

Warm-up: 50 Double-Unders, Row 300m

Joint Prep Sequence

Dynamic Conditioning: Base, Squat, Cossacks, Spiderman, Frog, Rabbit, Inchworm, Wristwalks, Cat/Cow, Bird Dog, Child/Cobra/Down Dog

WOD: 15 min AMRAP of:
15 Deadlifts - 225lbs
30m Bear Crawl
15 Pull-ups
30 Sit-ups

Finisher: Row 200m for time

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