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Monday 04/13/09 WOD

By 04/12/2009No Comments

All I am saying is GO NAVY!!!!  Way to handle that situation like it should have been.  I am dedicating our WOD for the successful rescue mission they just completed. 

Who said Popeye was a wimp???

Warm Up

  • Burgener Warm Up
  • Samson Stretch
  • 10 Push Ups
  • 10 Air Squats
  • 10 Sit Ups

Workout of the Day (WOD)

Push Press 1-1-1-1-1  Go Heavy!!!!!

Rest then

AMRAP in 10 Min
7 Med Ball Cleans  20M/14W
7 Push Ups

After:

500 Meter Row for time:

Core Work

  • 100 Ab Mat Sit Ups for time
Steven