Thur WOD Group work out at 10:00am and 2:00pm-open-

WarmUp:
 Jog 400m
 3 Rounds
   10 PushUp
   15 Squat

Mwod (http://mobilitywod.blogspot.com/):
 ankle
 hip ext rotation

Skill:
 Press 3x5
 smw( hspu, lr, sc )

Wod (http://www.crossfit.com/):
 Tabata "Bottom to Bottom" Squat
 Run 1 mile

 Clock starts for run on rising from last squat.

 The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the
 bottom and ends at the bottom. The turn around at the top is immediate - no pause.
 The ten-second rest for each interval is also held at the bottom of the squat as
 opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata
 squat, motivates full hip extension. Also, the ten second rests don't seem as short
 with this protocol!

Gwod (http://gymnasticswod.com/):
 3 Rounds, with 60 second recovery interval between rounds:
 10 Tuck Ups
 10 Straddle Ups
 10 V Ups
 10 Leg Circles Clockwise
 10 Leg Circles Counterclockwise

 Try to keep good gymnastics form and maintain heels, head, and shoulders off the ground throughout the entire round.

Athletes:


Lisa: 35 10/14:57
Vic 55  11/9:10
Jake: 85 12/ 8;22