01-18-13 WOD

It’s great to see you guys killing! these WOD’s everyday!

Our first event is planned for Thursday (1/24/13) after the evening WOD – around 6:45pm at Mahall’s on Madison Ave.  All over the age of 21 are welcome!

Warmup
Samson Stretch

10 Shoulder Pass Throughs

10 Squats

10 OHS w PVC

10 Bicycle Crunches

10 Back Extensions

10 Push ups

2 rounds

Skill/Strength
Wall Balls

Workout

20 Pushups

20 Wall Balls

20 Flutterkicks

20 Lunges

10 min AMRAP

After Party

Plank holds – 30 sec x 4

Side plank hold, each side 15 sec x 2

Tags: core, flutterkick, lunge, push up, wall ball