1) STRETCH:
2) WARM UP:
**SKILL WORK**
JUMPING
BURPEES
BURPEES
3) W.O.D:
5 ROUNDS OF:
10 Burpees
20 Jump & Touch
*Post total time to complete in comments. Jump and touch should be 12" above fully extended reach.
**RAMP WOD**
21 - 18 - 15 - 12 - 9 - 6 OF:
Jumping Pull Ups
Med Ball Clean #20
*Post total time to complete in comments.
CLICK HERE - VIDEO DEMO AND TIPS ON MED BALL CLEAN - WATCH!!
5 ROUNDS OF:
10 Burpees
20 Jump & Touch
*Post total time to complete in comments. Jump and touch should be 12" above fully extended reach.
WHITEBOARD
**RAMP WOD**
21 - 18 - 15 - 12 - 9 - 6 OF:
Jumping Pull Ups
Med Ball Clean #20
*Post total time to complete in comments.
CLICK HERE - VIDEO DEMO AND TIPS ON MED BALL CLEAN - WATCH!!
BRYAN - 10:34
ReplyDeleteCEDRIC - 8:58
MARTIN - 8:48
RAMP WOD - SEE WHITEBOARD
TOVIA - SEE WHITEBOARD - WELCOME ABOARD!!
PHIL - 9:41 RXd *DONE ON 1/20/12 - ** GOOD STUFF PHIL. CARDIO IS BUENO
ReplyDelete14;17.5 regular WOD
ReplyDelete