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Monday August 22, 2011

Warm-up:

SMR:

Gastroc/Soleus

ITB/Quad

Thorasic/Lats

Active Stretching:

Leg Swings

Scorpion

Balance and Stability:

Lateral Step-up 2 Balance w/ Press and Hold

SAQ Drill:

Ladder: in-in-out-out (forward and side)

WOD: 7RFT

20 Burpees

10 Pull-ups

Sell-out: 2x

Max Rep Ring Dips

10 Good Mornings 45

Tuesday August 23, 2011

Reminder: Early A.M. - 6:00am WOD

WOD: 20 min Cap: No Clock-Just Get Rounds

150m Row or 200m Run

5ea arm KBS 55/70

NOTE: Self-regulated rest intervals

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