04 30 12 Monday Offsite WOD

Today's WOD:

10 Burpees (start standing, squat, plank, quickly drop to push up and jump and clap at end of each burpee; keep core tight)

20 Leg Lifts (lie on floor facing up, keep back flat and abs tight.  Lift legs 6-8" inches off floor, with legs straight and tuck hands under small of back for support.  Keep legs higher if back starts to arch).

10 Burpees (start standing, squat, plank, quickly drop to push up and jump and clap at end of each burpee; keep core tight)

50 Bicycle Crunches Do not pull on neck, keep elbows back and use obliques to twist torso.  Keep legs as low as possible without straining back.

10 Burpees (start standing, squat, plank, quickly drop to push up and jump and clap at end of each burpee; keep core tight)

20 Sit-ups  (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)

10 Burpees

4 Rounds 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: — In war, there are no unwounded soldiers.  ~José Narosky

Weighted Option: none today