April 23, 2016

a) WARM UP:

“Bring Sally Up”

Choices: air squat or back squat with empty bar.

When the lyric Bring Sally Down is sung, you squat down and hold it.  When the lyric Bring Sally Up is sung, you stand up.  Continue for the length of the song.  HAVE FUN!!

Finish with:

  • 1 min wall stretch
  • 45 secs calf stretch per leg
  • 10 leg swings front/back & side/side

 

b) PARTNER WOD:

3 person teams (same sex partners)

1 team member runs 400m with a moderately heavy sand bag or med ball, while other team members perform work at their stations.

  • KB Swings (53/35)
  • Box Jumps (24/20)

Once a team member returns from the run, everyone rotates.   Keep rotating stations for 25 mins.  Add up total number of reps and rotations.

  • CASH OUT: accumulate 3 mins front plank

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