3/9/12

Open WOD #3 will be administered tomorrow in the small gym. You know who you are…good luck!

Warm Up:

Samson Stretch (3x’s)
2 rounds Tabata’ish
20 seconds on – Handstand Hold
10 seconds off
20 seconds on – Squats
10 seconds off
20 seconds on – Push Up
10 seconds off
20 seconds on – Broad Jump
10 seconds off

Xfit WOD (small gym):

4 rounds for time of;
40 Good mornings
30 Box jumps, 24″/20″
20 Burpees

Equipment needed;
Riser tops (8 risers/side, 16 total to = 20″ height, 10 risers/side, 20 total to = 24″)

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