Monday WOD - 24 August 2009
Boot Camp (training day 16):
Location: Mini Park
Times: 6am, 6pm, 7:30pm
Warm-up:
Team circuit, thirty seconds each station, sprint between stations, AMRAP 20 minutes.
Location: Mini Park
Times: 6am, 6pm, 7:30pm
Warm-up:
- Five minutes easy running
- 10 sit-ups
- 10 push-ups
- 10 pull-ups
- 10 good mornings
- 10 overhead squats
Here's a good article on warm-ups. And another (shorter) one.Stretch:
- Samson stretch
- Others as necessary
- All exercises in today's WOD
- Deadlift
Team circuit, thirty seconds each station, sprint between stations, AMRAP 20 minutes.
- Deadlift
- KB swing
- Push-ups
- Thrusters
- Sumo deadlift high pull
- Wall ball
- Sit-ups
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