Tuesday - 1.22.13

Session 6

Warm Up
3 Rounds

• 5 PVC Lunging Dislocates
• 5 PVC OH Squat
• 5 Push Ups
• 5 Sit Ups
• 2 Spiderman Stretch

Strength
6 Rounds - 15 Minute Cut Off

• 3 OH Squat*
• 3 Back Extension + Mantis Stretch

*try to increase the load until (3) is hard, but doable.

WOD
200m shuttle run (2x pole n' back)
-then-
4 Rounds

• 8 (Kneeling) DB/KB Curl to Press (70 / 50)
• 5 Pull Ups -or- 1 Rope Climb
• 5 Star Jumps

-then-
200m sprint (2x pole n' back)