Workout of the Day, 3.25.13

ROWING, with Greg, at 630pm.

FOUNDATIONS, with Greg, at 730pm.

HYBRID/ADVANCED OLY, with Jim, at 330-530pm, 530-730pm, and 730-930pm.

Cassie gets the lockout for WOD 13.3!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Quads and Hip Flexors, 5 minutes. Wall Quad Stretch, 1 minute each side. Choose a 30ft. distance and complete: Knee Pulls to Chest, Over the Fence/Under the Fence, Walking Lunges with Arms Overhead, 90/90 to Chest while walking High Knees, Butt Kicks.

SKILL WORK: Review the American Kettlebell Swing.

STRENGTH:  Peak of 1 Front Squat, no cluster today due to 13.3 recovery needs!

CONDITIONING: 

For time, complete:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

American Kettlebell Swing (2/1.5)
Burpees over the Bell

And we know you do too…

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