Jan
11th
Wed
11th
WOD
First day with UWS&C; 25 people out for a circuit designed for 12. Not very high volume.
Warmup - high knees, butt kicks, side shuffle
Sprints @ 50%, 60%, 80%, 2X100%
5X Broad jumps
Agility Ladder - 8 times through, varying steps
Circuit - 30s @ each station. Only one round because there was so many people.
1.Heavy Rope Shakes? I dunno what they called them, these suck. In all ways awesome.
2. Farmer’s walk - 110 lbs each hand.
3. Pushups
4. Box Jumps
5. Med ball slams
Afterwards: Squat. Lighter - singles with 235, 12x135 ATG to stretch it out a bit.
Foam roller work and long stretch - big hockey game tomorrow night!
