120307

Wednesday

Warm Up:

400m Run
10 Dynamic leg swings/ left and right leg, forward and back
20 double unders (60 singles)
20 Kettlebell Swings, unbroken
10 jump squats AHAP
200m sprint

THEN:
1 Minute- L hang or L-tuck
15 sec rest
1  Minute - Flutter Kicks
15 sec rest
1 Minute - Hollow Rock
15 sec rest
1 Minute - Reverse Plank
(facing upward, rest on elbows, fists, and heels and raise belly into a plank hold.)
If shoulder mobility is not allowing you to raise your hips with elbows on ground, you may reverse plank on hands with hips up.

Skill: 10 Minutes inverted 
On the minute every minute for 10 minutes, choose handstand holds, shoulder touches, wall climbs, handstand walks, frog stands, etc.

WOD: (20 min)
"Griff"
Run 800m 
Run 400m Backwards
Run 800m
Run 400m Backwards
Travis L is  looking for a couple of females to round out his Co-Ed PlayNola softball team.  Games are on Monday nights and start March 26th ends May 7th.  Games are at St. Patrick's park and are usually between 6:30 and 8:30 If anyone is interested they can email Travis.Llewellyn@gmail.com