DATE: 1/19/12

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)
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats


WOD (0620 to 0650, 0850 to 0920)
3rdAlarm – 9 Reps 2ndAlarm– 6 reps 1st Alarm– 3 reps
Couplet

3x – 250m Row <> Wall Balls
3x – 3 laps dn/up stairs<> Side Step Overs (20” box)
3x – 100 Jump Rope <>T Push-ups

Trainer Notes: 1) Couplet is performed in teams of two, with each member working at the same time. 2) Count reps of: Wall Balls, Side Step Overs and T Push-ups performed while teammate is doing row, stairs and Jump Rope. 3) Each team member completes 3 rounds of each pair before moving to the next pair. 4) To score , convert elapsed time to seconds and subtract total reps completed.

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