Saturday, November 10, 2012

Saturday AM 11102012 WOD - SPHS

Crispy morning air...nice and COOL!  We headed to the South Pasadena HS this morning only to find out the track was closed for a meet.  We had to find another spot so we headed to the front field instead to do A LOT of running..ugh.  Here goes:

WARM UP
run/jog/walk

Frankenstein walks

Duck Walks
Shuffles
Stretch

WOD
Square Field - run to each corner 4 x sides
jog one way
sprint one way
jog one way
sprint one way
15 x air squat
3 rounds of above

Field Run 4 corners
jog one way
sprint one way
jog one way
spring one way
5 x burpees
3 rounds

Stair jumps *1 step at a time - repeat then each below
20x walking lunge/18x/16x/14x/12x/10x



Field Run 4 corners
sprint 3/4
bear crawl 1/4
3 rounds

Stair jumps *2 steps at a time repeat

7 x push ups
3 rounds

1 min plank hold x 2

Stretch

DONE!!!

Great day as the weather was beyond gorgeous!!!

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