Wednesday, December 8, 2010

101208 WOD:

5 rounds each:
(hold as long as you can in good form)
  1. plank
  2. superman 
  3. wall sit
  4. handstand
longest time for each activity is your score for that round

Warm up:
Row 200m
shoulder dislocates
samson stretch (30 sec each leg)
double unders

1 comment:

  1. This WOD was labeled in the early risers class "The Ring of Fire" and apporpriately so!!

    This is all about muscle endurance so you will feel the BURN :o)

    side note, we did have to modify the WOD to only 3 rounds for each activity because our athletes were just too good (they got competitive and held each activity in each round for LONG times)