WOD 8.17.09

OH Squat 4x10 mov

Leg Raises 4x10

(Lay on back, hold on to stationary object behind head, lift straight legs up followed by butt, reaching towards ceiling w/ toes)

20-15-10

Thruster

Body Row

rest 2-3min.

Tabata Run (Go for total distance)

WOD 8.12.09

RDL 4x15
AMAP (as many as possible) Push Ups (in between RDL sets)

15-12-9 AQAP
DL
Thruster
400m Run

WOD 8/10/09

Lets get to it...

Back Squats 4x10

Pull Ups 4x10

4 Rounds AQAP

400m Run

15 Thrusters

15 Sit Ups

Post weights and times

Dynamic Warm-Up #1

make sure you don't pull a hammy! Try this...

Row 500m or Run 400m (or both)

15-20 Walking Knee Raise into Spiderman

10 Walkouts

10 Bird-Dogs

15 Squats

10ea. Pistols

15 Pass Throughs

hopefully I will get a video of someone doing this for you if there are questions...

enjoying life?

are you enjoying life? These guys are, enjoy, haha...