Workout of the Day, 2.23.13
INTRO to OLY with Jim, at 9am and 12pm.
HYBRID/ADVANCED OLY with Jim, 10-12pm and 2-4pm.
GYMNASTICS, with Sammy, at 12pm.
BRING A FRIEND, with Tim, at 11am.
SQUATTING ONLY, with Chris, at 11am.
CONDITIONING ONLY, with Chris, at 12pm.
“BRING A FRIEND” WOD @ 11am, with Tim.
DYNAMIC WARM-UP: Coach’s Choice, 10 minutes.
FOR FUN: Flexed Arm Hang Test. 3 attempts. Just like in grade school.
SKILL WORK: for the below.
The entire group gets split into teams of 2 and completes:
Tire Drag (with 100# plates inside) – 60ft. One partner pulls there, one partner pulls back.
Tire Flips – 6 reps. (together if necessary)
Box Jumps – 6 reps. (alternating if desired – pick your height!)
Time each round, and athletes will go around as many times as they’d like trying to beat their best times, with a minimum of 4 rounds and a max of 8. More experienced members should make the box jumps more difficult, and less experienced members should make the box jump easier.