Tues. 10-13-09 WOD

Warm-up
1 min transverse jumping-jacks
1 min sagittal jumping jacks
1 min frontal jumping jacks

Teach whips, then 20 reps KB swing
Teach MB work, then 20 reps jumping lunges, 20 reps thrusters

WOD: 1 mi. work, 20 sec. rest, 4 Rounds Each Station

A
Sagittal whips uncoordinated.
Sagittal whips coordinated.

B
40 ft weighted sled pull
40 ft Alligator crawl.

C
Partner MB squat overhead toss
Partner MB back-to-back rotation


Cardio from Helloween!