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Old 11-07-2011, 06:17 PM   #2
Off Road
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Default Mon. Nov. 7, 2011

Warm-ups:
Position sprint x 20 yards
Sprint back x 20 yards
Backwards run x 20 yards
Backwards run and turn x 20 yards
Shuffle left x 20 yards
Shuffle right x 20 yards
Hill sprint x 20 yards
Hill sprint x 20 yards

Agilities:
Stance and starts
Summersaults x 2
U-shape bear crawl
Side hops over cones

Strength:
Squats = worked on form while holding a 10 lb medicine ball

WOD:
5 pushups
5 pullups (band assisted)
5 pushups
5 pullups (band assisted)
5 pushups
5 pullups (band assisted)

Cash Out:
Planks x 30 seconds
L-sits x 20 seconds
Planks x 30 seconds

Last edited by Off Road; 11-07-2011 at 06:50 PM.
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