Friday WOD - 04 December 2009
Location:
"You've got to be shitting me."
Post-WOD Technique:
Study:
Question of the Day:
- ONDEG Fitness (23 Main Avenue North - enter from the back)
- 6:00 am WOD
- 9:00 am WOD
- 4:00 pm Youth (starting Monday December 7)
- 6:00 pm WOD
- 7:00 pm WOD
- 8:00 pm On Ramp
- Metabolic conditioning
- Gymnastics
- Weightlifting
- Dynamic stretch / body movement
- Samson Stretch
- Jump rope (one minute each)
- Double-unders
- Both feet
- Run in place
- One foot
- Other foot
- Double-unders
- Hang power clean
"You've got to be shitting me."
- Burpees x20
- Kettlebell swing x2
- Walking lunge x20
- Kettlebell swing x4
- Walking lunge x18
- Kettlebell swing x6
- Walking lunge x16
- Kettlebell swing x8
- Walking lunge x14
- Kettlebell swing x10
- Walking lunge x12
- Kettlebell swing x12
- Walking lunge x10
- Kettlebell swing x14
- Walking lunge x8
- Kettlebell swing x16
- Walking lunge x6
- Kettlebell swing x18
- Walking lunge x4
- Kettlebell swing x20
- Walking lunge x2
- Burpees x20
Post-WOD Technique:
- Weighted good morning 3x10
Study:
- "Safety: For Athletes and Trainers" by Dr. Lon Kilgore
- Flourless dark chocolate espresso cake. I'll bet it goes great with raspberries on top.
Question of the Day:
- Got any good gluten-free holiday recipes?
- Post your replies in the comments below.
Wow...you've got to be shitting me is right! Looks like the perfect name! I'm a little nervous. :)
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You'll do great Kim...you love burpees...remember?
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