December 21,2013

A) One length each:

High Knees

Butt Kicks

Bear Crawl

High Kicks

1/2 length Spider-Man crawl

1/2 length Duck Walk

Burgener/Thacker warm up


B) Partner WOD, 3 rounds for time:

1/2 Gasser (approx. 100 feet out and 100 feet back)(length of gym and back.)

Full Gasser

1.5 Gasser

Full Gasser

1/2 Gasser

-Alternate with your partner.


C) I.T. Band Mobility/Stretching for the rest of class