12
12
2013

Uncommon WOD – 121313

Fitness Workout of the Day A. Four sets of:
 Push Press x 6-8 reps 
Rest 45 seconds 
Supine Leg Lowering x 5 reps @ 5010 
Rest 45 seconds 
Jump Rope Technique x 45-60 seconds 
Rest 45 seconds B. “Lucky Sevens”
 7 min. AMRAP: 
7 Box Jumps (24″/20″) 
7 Burpees
 7 Kettlebell Swings (55#/35#) Performance Workout of the Day A. Five or Six sets of:
 Shoulder Press @ 20X1 tempo 
Rest 3 minutes between sets
 (use this time for mobilization of hips or glute activation exercises – coaches will help)...