Thursday, June 25, 2015

Coach Frank doing what he does best: being the boss!

062515 WOD

A. Every 3 minutes for 9 minutes

300-meter run

15 strict abmat sit-ups

>> On-Ramp

Every 3:00 for 9:00

100-200 meter run

15 crunches

B. Every 5 minutes, for 15 minutes (3 sets):

Three rounds of Cindy

5 pull-ups

10 push-ups

15 air squats

Complete each set as quickly as possible and note times for each

>> On-Ramp

Coaches will offer modifications in class

C. Mobility

1. T-spine smash with foam roller (3:00 total)

2. Quad smash above knee with lacrosse ball (1:30 / side)