Thursday 4/22/10 WODs
Cf’ers – Note the difference between these 3 versions in video. On today’s back extension (the first one), you can go faster than she is, but still keep the rounding in there:
Capital Main WOD:
Warm up:
Handstand Pushup review
20 Wall ball
10 Toes to Bar
20 Groiners
WOD:
Row 1000 meters
Then 21, 15, and 9 reps of:
GHD Situps
Back Extensions (Move at a steady pace on these — NON snake-version)
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Capital Barbells, Dumbbells, Kettlebells WOD:
Squat = 3 Sets of 5 Reps
Strict Press = 3 Sets of 5 Reps
Deadlift = 1 Set of 5 Reps
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