2015-01-08

Thursday, January 8, 2015

Already a week into the new Year.  It's great to see some new faces coming out for the WOD's each day.

Meet upstairs in the 4th floor atrium for the warm-up:

Run two laps, then complete a lap broken into four segments of the following stretches:

Bear Crawl, Russian kicks, walking toe touches and Baby Elephants.

Repeat this on more time.


Back to the fitness area upstairs

Push Press  5-5-3-2-2 Working toward a 2 rep max


WOD

Starting upstairs

3 rounds;

10 Deadlift 135/95
15 Burpees
30 sit-ups
Run the loop, (the full inside to outside loop) carrying a single dumbell or KB 53/35 or 50/30.

You may carry your weight in any fashion you like....PS, the distance from the gym door to the 4th floor west door must be covered by walking lunges.  You can just run/shuffle the remaining distance.

Enjoy!