Friday, October 3, 2014

10.4.2014

#BeachWOD starts promptly at 9:00AM


W/U
2 rounds
1 minute grip strength. deep squat sand grab
1 minute sand hops
1 minute bear crawl
1 minute victory stretch
1 minute plank to forearm

WOD
20 minute AMRAP

5 burpees
Sprint to water
water submersion
5 water plyo jumps
low crawl to top of beach


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