WOD - THURSDAY, JANUARY 10TH 2012

THE LADIES ROCKIN THE PUSH PRESS!

WARM-UP
3 THERE AND BACKS
2 LAPS WALKING LUNGES
10 LIGHT KB SWINGS

TEACH
GOBLET SQUATS
+
REVIEW KB SWINGS

STRETCH
LOW BACK
HAMSTRINGS
QUADS
SHOULDERS

STRENGTH
FRONT SQUATS - 7X1 @ 87% OF 1RM
- 1 SET EVERY 2 MIN

WOD
AMRAP 12 MIN
20 KB SWINGS (70/53)
30 GOLBLET SQUATS (70/53)

COMPETITORS - REST DAY - IF YOU NEED A PLAN HERE IT IS:
COME TO CROSSFIT KING OF ISLAND PARK AND PERFORM:

1. 2K ROW AT A CONVERSATION PACE - KEEP YOUR STROKES PER MINUTE VERY LOW

2. 30-45 MIN OF LAX BALL/ROLLING OUT/STRETCHING.