3 Feb 2015

Warm Up:
Partner row = btwn two partners accumulate 2000 m row
While one partner rows, other partner holds squat/plank/hollow body/hang/superman (alternate)

Scap push ups
Rotator exercises
tea cups

Wod: for time
50 situps
50 double unders
50 sit ups
50 cal row
50 sit ups
50 burpees
50 sit ups

Cool down:  Tabata yoga holds
Downward dog
cobra
child's pose
garland pose

____________________________________________________________________________

BOOTCAMP:
Same warm up

Same wod as above

Cash Out: Tabata shuttle runs

___________________________________________________________________________

SILVERS:
Strength:
Barbell Rows & Good mornings

WOD:
50 Skips
30 Sit Ups
50 Skips
50 Cal Row
50 Skips
30 box squats
50 Skips