WODs & Well-Being

February 1, 2013 Cant believe I am going to say this... but I cant wait to be able to run outside again!! WARMUP: 3 Rounds - 1/2 Gym Crab Walk - 5 Inchworms - 10 Abmat Situps - 5 Med Ball Cleans - 10 Back Extensions - 2 Wall Walks Group: Snatch Warmup STRENGTH: 10 Min for Push Press 1 X 8 @ 115 2 X 5 @ 125 1 X 3 @ 135 1 X 3 @ 140 WOD: Row Sprints 6 X 250m with 1:2 Rest (50.1, 49.8, 49.9, 50.1, 50.5, 50.6) .

**Had to post some of the few dates I missed back in June/July for my archive** June 22, 2012 WARMUP: 3 Rounds - Row 200m - 5 Ring Dips - 10 Squats - 15 Back Extensions - 10 Step Ups - 5 Pushups Group: Burpee Efficiency SKILL/STRENGTH Mobility Stretching 4X250m Row sprints .