CFWO WOD 1/15/13

1.] WARM UP

1 Set of:

(150) Single Unders

(20) Lateral Russian Swings

(15) KB Thrusters

2.] METCON PREP

1 Set (20 ft) of:

Alt. Butt Kicks

Alt. High Knees

Butt Kicks

High Knees

Lateral Shuffle

Carioca

1 Set of:

(10) Walking Quad Stretch

(10) Walking Samson Stretch

(10) Walking Spiderman Stretch

(10) Walking Figure 4 Stretch

(10) Inch Worm-Upward-Downward Dog

3.] METCON

4 RFT:

(200m) Run

(9) Lunge Wall Balls

(12) Sumo Deadlift High Pulls (95/65)

(15) Box Jumps (24/20)

4.] ASSISTANCE 

3 Giant Sets of:

(15) Romanian Deadlifts

(1:00) Wall Sit

(30ft) Crab Walk

(30ft) Beast Crawl

CFWO NEWCOMER VERONICA GETTING HER BURPEE ON!