DATE: 1/25/12

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)
None: Long workout…review WOD and get started!


WOD (0620 to 0650, 0850 to 0920)
3rdAlarm – 5 Rounds 2ndAlarm– 3 1st Alarm– 1 or 2
Farmer’s Carry to main floor w/dumbells or KB’s (40-50% of body wt.)
10/side Half Moons w/plates (W-15#, M-25#)
10 Burpees
5 Tire Flips
Farmer’s Carry to Attic w/dumbells or KB’s
10 Push Press from rack (W-65#, M-95#+)
100 Jump Rope


Trainer Notes: 1) Long tough workout…enjoy! 2) Help 1st and 2nd alarm athletes scale weight, etc.

COOL DOWN
Foam Roller
Static Stretching