9/14/2013
CF Megalodon – Masters
Warm-up
WARMUP
400 m
2 rounds:
10 Good mornings
10 Arm circles
10 Michael phelps
10 Windmills
10 Ankle Rolls each direction
10 wall push ups
Stretch- Samson, wall birth, calf, quad, shoulder distraction
Weightlifting
Classes Choice! Pick something as a class to work on 🙂
*peek at your WOD before you decide*
Metcon
Metcon (Time)
Row 250m
10 push ups
Row 500m
15 wall balls
Row 250m
10 burpees (NO PUSH UP)
Row 500m
15 SDLHP with KB
Row 250m
