WOD: Sunday, October 27, 2013

Today's WOD is for Active Recovery and Movement Review. The trainer will demonstrate all movements and make corrections to form and technique throughout the workout.

All movements are to be done with a dowel or an empty barbell. If you use an empty barbell, do not drop it. Place it on the ground gently when going out for runs.

As a group, perform the following:

  • 20 Air Squats
  • 200m Run
  • 20 Squats
  • 15 Front Squats
  • 10 Overhead Squats
  • 200m Run 
  • 20 Strict Press
  • 15 Push Press
  • 10 Push Ups
  • 200m Run
  • 15 Squats
  • 10 Front Squats
  • 5 Overhead Squats
  • 200m Run
  • 15 Strict Press
  • 10 Push Press
  • 5 Push Ups
  • 200m Run
  • 20 Burpees
  • 15 Sit-Ups
  • 10 Reverse Lunges (with Dowel in the Front Squat Position), alternating legs on each rep

 

Photo by Loralie Gohler