03-28-2013 Thursday Workout

Warmup
“Dynamic Warmup”
Frankenstein Walk
High Knees
Butt Kickers
Over the Fence
Under the Fence
Duck Walk
x 2 Rds

Skills/Strength
Back Squat Review
Row – Sprint Take Off

Workout
Row Sprint Pyramid
125-250-500-750-500-250-125
8 Back Squats (75/115) between each row
– Partner up on rower and back squats
– Rest length of partner’s row
– Only time recorded is for row sprints (no total time or time for back squats)
– Back Squats are slow and deliberate

After Party
Open WOD Mechanics (T2B and C&J)
Stretching with Bands

Tags: back squat, Birdtown lakewood, HIIT, rowing, WOD, Xfit