wod

4.19.14 WOD

By 04/18/2014 No Comments

Nice Rack Danielle!  No sicko! Get your mind out of the gutter!  Nice Front Rack position Danielle!  It turns out that F.I.T people do know how to do a Clean!

“Goals”
2 Minutes of Max Effort of:
Burpees
5 Stations/Team of 5
1 person at each station
Rotate as the runner finishes the run.
If no one is running, rotate at 1:15
3 Rounds
400m run
Box Jumps 24/20
OH Plate Lunge 45/25
Ring Row
Slam Ball 30/20
Rest1 Min rest in between rounds
8 Minutes
2 Rounds
1 Min Foam Roll Each Quad
1 Min Couch/Ninja Stretch each leg

Unglue those sticks!  Running & Box jumps feel great on your calves.  Here’s a way to unglue those legs!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=Q8vay90655Q&list=PL13409785EAAB20DF[/youtube]
Shean

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