Thursday 7-21-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 KB Swings
10 Burpees
2 Rope Climbs
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch
WOD:
"Nancy"
5 rds for time:
400m Run
15 Overhead Squats (95/65)
Post WOD time
----J---- 2 x 400 meter walks.
ReplyDeleteDay 1 after surgery...
Ian-15:06 (65# 4rds & 10 Back Squats)
ReplyDeleteCharr-15:37 Rx
Johnny-18:04 (65#)
Heather-14:33 Rx
Jonathan Vest-15:17 Rx
Jackie-19:01 Rx
Brian-21:00 (53lb.KB Front Squat)
Brandy-21:49(41#)
Jason-21:54 Rx
Mack-21:00 (80#)
Patrick-20:37 (75#)
Will-I-am 18:56 rx
ReplyDelete