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High Definition Fitness

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Saturday, February 5, 2011

February 5, 2011 by Shawn

WARM UP:         400 M Run

                                20 sit ups

                                10 sit ups to pike

                                10 levers

                                20 flutters

                                50 ft. cartwheels

                                20 slosh pipe squat and press with partner

                                10 inverted pull ups while partner holds bottom of elevated push up, switch

                                100 ft. tire flip, partner jumps in/out tire each flip, switch

WOD:    2 Rounds for max Squat reps:

                With a partner…

                100 ft. dolly drag

                Sand bag carry 100 ft. and then back squat till partner arrives with dolly.

                                Switch places and return to start

POST WOD:        Flag football

 

 

 

 


Filed Under: WODs

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