Tuesday WOD - 08 December 2009
Location:
5 rounds, rest as necessary between rounds, max effort on each:
Post-WOD:
Study:
- ONDEG Fitness (23 Main Avenue North - enter from the back)
- 6:00 am WOD
- 9:00 am WOD
- 4:00 pm Youth
- 6:00 pm WOD
- 7:00 pm WOD
- 8:00 pm On Ramp
- Gymnastics
- Weightlifting
- Dynamic stretch / body movement
- Samson Stretch
- Plates
- Overhead squat
5 rounds, rest as necessary between rounds, max effort on each:
- Overhead squat (pick your weight - dump at failure)
- Knees to elbows (constant motion...once you stop to rest...you're done)
Post-WOD:
- GHD back extension 3x10
Study:
- "What is an Erg?" by Judy Geer
- "Boy Genius to Boy Charlatan: Part 1 of the Conversation by Dr. Barry Sears
- What does NMFA mean to you?
- Post your replies in the comments below.
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