January 27, 2012

A little dance with “Isabel”

Karl and Mike G lounging around post wod.







Open gym tomorrow 9:30 am at 609.    Be there or be square.


6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

Med ball madness
30 med ball partner sit ups
30 med ball overhead throws
30 russian v twist.



30 power snatch
135, 95

For time.

Mad Mobi

Thoracic ext on the wall
Lat stretch band
Press ups
Corner stretch

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