Monday, March 25, 2013

Monday SPHS WOD - 03252013

Headed over to the local high school for a WOD.

Here is how it went...

Warm up run/jog 1.5 times around the track
slow jog to run back to slow jog

Stretch and mobility
one arm air squats x 10 each


50 ft
high knees/butt kicks
high skips/jog
inch worm

50ft-100ft

pop up sprints x 2
25 x sit ups

Suicide runs =

10 yards and back + 5 x air squats (at speed) + 5 burpees
20 yards and back + 10 x air squats + 10 burpees
30 yards and back + 15 x air squats + 15 burpees
40 yards and back + 20 x air squats + 20 burpees
50 yards and back + 25 x air squats + 25 burpees (did not finish only completed 15)


AMRAP Bleacher runs
Up stairs across and down the other side 2 x
5 x pull ups
completed 3 rounds (did not finish last pull ups)

Stretch and mobility
DONE!!!

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