9 January 2012 – Row Row Row your Boat!!!!!

Holy COW!  The Flooding and Rain was CRAZY today!  Our schedule called for a “run” day but several of you (including Coach Susie) had to Row Row Row today instead of run!  Great work to all!!!!  Thank you for making it an awesome start to a crazy week!!!!

Warm-up

Run 1 Lap

20-15-10-5

Pushups

Air Squats

Run 1 Lap

Skill

Run Day – 1 Mile Timed Run (5 Laps)

WOD

Run 1 Lap

10 Slam Ball (20#/10#)

10 SDHP  (53#/35#)

Run 2 Laps

20 Slam Ball

20 SDHP

Run 1 Lap

10 Slam Ball

10 SDHP

Cool Down

Double Under Skill Work (Try 20 DUs on each surface: Mats, Concrete, Platform Wood and AstroTurf)

 

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