Monday - 1.14.13

Unloaded 
*no score today - just keep moving

Ante Up

• 100m bear hug farmer carry (45 / 25)
• 30 seconds jumping jacks
• 4 1-handed wall balls (launch w/ one  hand - catch with two)
• 4 box jumps (28" / 24")
• 4 inch worms
• 100m bear hug farmer carry (45 / 25)

WOD

Just Keep Moving - 30 seconds work /  30 seconds rest

*you'll need a KB, jump rope, and barbell (95 / 65).

 

• Back Extension Hold                    
• Spealers
• Up Dog / Down Dog
• USSR KB Swings (50 / 35)

-30 seconds of extra rest-
 

• Back Extensions
• Plank Walkup
• Spiderman Stetch
• SDHP (95 / 65)

 -30 seconds of extra rest-

• Handstand Hold (or pike pushup)
• 1-Leg RDL L (95 / 65)
• Double Unders
• Goblet Squats (50 / 35)

-30 seconds of extra rest-

• 1-Leg RDL R (95 / 65)
• Butterfly Sit Ups
• Band Assisted Pull Ups
• Thrusters (95 / 65)