12/16/2011

Warm Up:

3 rounds of;
5 pike to push up’s
3 plank to side plank (ea. arm)
10 sit up’s

Xfit WOD:

21, 18, 15, 12…3
GTO (ground to overhead) – 75lbs/55lbs. If weight is too heavy drop it but keep it heavy, this WOD is to build strength and keep HR high – video below demonstrates GTO
DU’s (single skips at 63, 54, 45, 36, 27, 18, 9)
Renegade Rows w/o weight

GTODemo