WOD 12.1.14 Monday

Warm up:

  • Foam Roll
  • Run 400 m
  • Agile 8

A. Back Squats

  • 5-5-5-5-5

B. The Baseline WOD – Perform for time:

  • 500 m row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

C. Core:  4 minutes

  • Tabata: elbow plank walk

D. Cool Down: 2 x 30 sec each

  • Toe touch circles
  • Triceps stretch
  • Standing Quad stretch (flamingo)
  • straddle stretch
  • Down dog to Cobra
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