DATE: 2/7/12

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)

Double-Unders – Practice DU’s for 10 minutes, try for max unbroken. If not ready for DU’s make several attempts at max unbroken singles.

WOD (0620 to 0650, 0850 to 0920)

3^rd Alarm – Rx 2^nd Alarm – 1/3 Rx to 1/2 Rx 1^st Alarm – 1/5 Rx to 1/3 Rx

Half-Murph

800m Run (or 1,000m Row, or 500 Jump Ropes)

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run (or 1,000m Row, or 500 Jump Ropes)

Trainer Notes: 1) Review proper form of each exercise prior to starting WOD. 2) Encourage members to record time to establish personal benchmarks and track progress. 3) Longer workout so get started ASAP.

COOL DOWN

200 Abs/core – Help members try new/different exercises than they usually do?

Foam Roller

Static Stretching