W.O.D. Wednesday 12-12-12
A big Happy Birthday to Mr. Rollon Smith! A bright happy face at 6am. Good for 6am that we aren’t open anymore on Wednesday mornings.
Also continue to keep Grady family in your prayers.
Warm up – 3 rounds of
10 (4ct) jumping jacks
10 (2ct) grasshoppers
10 (4ct) mountain climbers
Speed – 8 rounds of
Banded sprints (30 yd flying start)
Take 10 yards to pick up speed then kick it.
WOD – 10,9,8,7,6,5,4,3,2,1 of
Bench Press @ bodyweight
Followed by one sprint around short side of building. Hitting your corners.*
*physically reach down and touch the ground at your turns. There will be 4 touches per sprint.