Kirsten sent me this from her 7pm WOD at Spartan CrossFit:
Warmup: Crossfit 2
2 rounds of:
15 sec Sampson stretch
10-15 reps of:
OH Squats/ PVC
Situp
Back extensions GHD [Ooh! a real GHD!]
Pull-ups
Dips
WOD:
"Jack"
AMRAP 20 minutes:
10 Push presses (115/85)
10 KB swings (1.5 pood/ 1 pood)
10 box jumps
Cool down:
Stretching: Major muscle groups
KW:
ReplyDelete7 rounds, 2 push presses. 65#, 1 pood, 20" box.
Awesome! I really needed this strength-biased WOD today after a stressful work week. Glad to have found this box in Lansing!