04 23 12 Monday Offsite WOD

Today's WOD:

Burpee Long Jump (start standing, squat, plank, quickly drop to push up, come up and jump FORWARD)

Push-ups to Side Plank ( Do a push-up, at top of push-up shift weight and support on one hand, shoulders and hips stacked, body aligned, tight and hips not touching ground, other arm lifted straight up, fingers pointed to ceiling.  Look straight ahead) Alternate Sides as desired.

42-30-18 reps for Time

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: A master can tell you what he expects of you. A teacher, though, awakens your own expectations. -Patricia Neal 

Weighted Option: Overhead Squats:  if you have good technique, go heavier with the weights.  Be creative if you do not have any barbells or free weights.