DATE: 1/24/12

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: 30 seconds of Jingle Jangles (sprinting back and forth between cones set at 50’) and 30 seconds of plank hold. If there is a large group, consider having half run while the other half planks?


WOD (0620 to 0650, 0850 to 0920)
3rdAlarm – Rx 2ndAlarm– 14-10-6 1st Alarm– 7-5-3
Fran
21-15-9
Squat Thrusters (W-65#, M95#)
Pull-ups


Trainer Notes:1) Classic benchmark WOD…get angry!

COOL DOWN
200 Abs/core – Help athletes try new/different exercises than they usually do?
Foam Roller
Static Stretching