Attic Bomb

DATE: 1/10/12

WARM UP: (0600 to 0610, 0830 to 0840)
Individual warm-up / Trainer’s choice– make sure athletes break a sweat!

SKILL: (0610 to 0620, 0840 to 0850)
Overhead Squats- Review proper technique then do 3 rounds of 7-10 reps, increase weight each round

WOD (0620 to 0650, 0850 to 0920)
3rdAlarm – As Rx 2ndAlarm– 300m, 20, 15, 10, 5 1st Alarm– 200m, 15, 10, 5, 2
Attic Bomb (20 min. AMRAP)
500m Row
25 Box Jumps
20 Wall Balls
15 Burpees
10 Pull-ups

Trainer Notes: 1) Encourage quality reps2) Same WOD recruits are doing

COOL DOWN
10 GHD Sit-ups, Back Extensions/Hip Extensions, and Side Extensions
Foam Roller
Static Stretching