7-13-2012
Warm Up: 20 Jumping Jacks
10 Twist
Side Stretch (10 Seconds each side)
Hamstring Stretch (30 Seconds)
10 Squats
10 Good Mornings
Strength: Deadlift (5-5-3-5-5-5) 40%-50%-60%-65%-75%-85%
WOD: 20 Minute AMRAP
Row 250 Meters
5 Deadlifts 70% of 1RM
10 Knees to Elbow
Group Times: 6,7,8,9 AM and 4,5,6 PM
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