Stretches:
Shoulder stretches
Figure fours 4 times
Lateral shuffles 4 times
Back pedal 4 times
Hip leg calf stretches
Wod: 3 Rounds each Team Member
Start in the back of the gym 20 kb sdhp (Heavy)
Then each team member gets 5 tire flips down and back
Then 20 mb slams (men 20lbs women 10lbs)
Row 500 m.
1-Lap Around Bldg.
Monday, November 9, 2009
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1 comment:
Julie's mon food log
meal1:1boiled egg,1/2 chicken breast,3 pieces asian grapefruit,2 black coffee,1-16oz h2o
meal2:1chicken breast,1boiled egg,salad,1/2 apple,2-16oz h2o
meal3:protein drink(8oz h2o,1 1/2 scoop pp),1-16oz h2o
meal4:protein shake(8oz h2o,1scoop pp,1/2 c blueberries),5stalks celery,2tsp pb,2-16oz h2o
meal5:1 1/2 turkey burger,salad,1/2 apple,1wedge laughing cow cheese,2black coffee,3-16oz h2o
crossfit-3rounds
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