Thursday Sept 8, 2011
WarmUp: Plank Hold, Run 200m, 20 Box Jumps, 10 Pullups, 10 Superman/Banana
Skill: Thruster
WOD: “Fran” 21-15-9 : Thrusters/Pullups
Little Dogs:
WarmUp: Plank Hold, Run 100m, 10 Box Jumps, 10 Pullups, 10 Superman/Banana
Skill: Plank Push Up
WOD: Partners: 7-6-5-4-3-2-1: WallBall Pass/Pushup/Situps
WarmUp:
400m Run/10 Box Jumps
300m Run/20 Box Jumps
200m Run/30 Box Jumps
100m Run/40 Box Jumps
Shoulder Mobility.
Shoulder Press: 3 by 10: (95/65)
Push Press: 1 by 20: (115/85)
WOD: 7m AMRAP
5 Push Jerk (135/95)
7 Burpees
12 Lat Bar Jumps
**Rest 2 Mins…Then**
7m AMRAP
15 Dbl Unders
100m Sprint