Monday, April 6, 2015

Saturday, April 4th, 2015
April 3, 2015
April 5, 2015

Monday, April 6, 2015

Pre-WOD: run 400 meters or row 500 meters, calf stretch ~ pvc pipe complex: 2 x (10 presses, 10 pass throughs, 10 overhead squats) 

Skill: Shoulder Press/Push Press …work up to a heavy single

FESTIVUS GAMES WOD #1                    
“Row So Hard”
For time…
Row 1K
50 Wall Balls
…10 minute time cap/add 1 second for every unfinished wall ball

Intermediate males: 20#/10′, novice males: 14#/9′
Intermediate females: 14#/9′, novice females: 10#/9

Post-WOD: band assisted hamstring/quad stretches, foam roll

20150404_102240

Max ~ First Muscle-up! “That wasn’t so hard”

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