WOD 08/20/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
20 Walking Lunges
20 Mtn Climbers
20 Sit-ups
20 Superman Pulse
10 Pass Throughs
10 Push-ups
10 Scorpions (5 each side)
10 Pull-ups
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Movement review and group warm-up

WOD:
800m Run
15 Turkish get-ups, Right arm
30 Goblet Squats
15 Turkish get-ups, Left arm
30 Goblet Squats
800m Run

Post-WOD (Challenge/Cool-down):
500 Flutter Kicks
Stretch

2 thoughts on “WOD 08/20/13

  1. WOD:
    800m Run
    15 Turkish get-ups, Right arm (26 lb kettlebell)
    30 Goblet Squats (35 lb kettlebell)
    15 Turkish get-ups, Left arm (26 lb kettlebell)
    30 Goblet Squats (35 lb kettlebell)
    800m Run

    Finished – 27:20

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