Tuesday, December 25, 2012

MERRY CHRISTMAS!

COME WORKOUT AT 10AM!!

THE WOD IS A SURPRISE!

SRC Christmas Schedule:
Christmas Day 10am
NYE 6am, 7am, 9am & noon
NY Day Noon, 5, 6, 7pm

500 meter row

Blue mat
-roll out
-mobility
-shoulder pass throughs

Warm up: 3 rounds not for time
Samson stretch
10 lunges
10 air squats
10 push ups
10 back extensions
10 GHD or regular sit ups

WOD!!!!
2000 meter row or 1 mile run
Leg Blasters
15 Clean and Jerk (135/95)
Leg Blasters
15 Clean and Jerk (135/95)
Leg Blasters
2000 meter row or 1 mile run

Leg Blasters:
20 lunges
20 jumping lunges
20 air squats
10 jumping air squats

Modified Leg Blasters:
20 lunges
20 air squats