Tues. 10-6-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Leg/ Hip/Calf Stretches

WOD: 4 Rounds each person
KB Shuttle Runs 20, 30, 40, 50

Tire Flips-(Two Teams)
Each team must complete 100 flips

Each team member will flip the tire 5 times then the next team member will begin. Switch team members every 5 flips and continue until your team reaches 100 flips. 1 st team finished wins!

Losing team completes 100 burpees. Divide the number of burpees (100) by the number of team members. Have FUN!