Thursday 1.20.11

Buy In:  PVC Shoulder Dislocations, Plank and Side Plank 2, 1 minute sets (6 total minutes of planking), Samson Stretch 3x/side. Pull 500 meters for two sets at a pace 5 seconds faster than your 2k pace.  Let somebody else on a rower while you recover between efforts.

WOD:

50-40-30-20-10 Reps of

KB Swings, Double Unders

http://blog.visualexposure.com/wp-content/uploads/2010/01/cirque-kooza001.jpg

Mike AlleyComment