05-03-13 Friday WOD

It’s Day 3 of the Whole Food Challenge – Stay Strong and Pre Plan! This is what the challenge is all about. I know you can do it!!

Warm UP
Samson Stretch
Shoulder Roll Out
Shoulder stretch from bands
15 OHS
5 burpees
x2
then
arm rollouts (on the bar in the rack)

Skill/Strength
15 Kettle bell swings (35/26/18)
10 push ups
x2

WOD
95 pound Thruster, 45 reps
45 Pull-ups

After party
wall sits
30 sec, 45sec, 60 sec, 30 sec
rest 15 sec between sets

Tags: arm roll out, BodyWeight, bodyweight exercise, bodyweight exercises, burpee, cleveland, Fitness, HIIT, kb swing, kettle bell swing, ohio, OHS, pull up, push up, shoulder, squat, stretch, swing, thruster, wall sit, westpark, WOD, Xfit