WOD #1:

Warm Up

20 Jumping jacks
4 Inch Worms
10 Push Ups

AMRAP -10 (As Many Rounds in 10 Mins) – Record Rds + reps and email me at the end of the week.

12 Walking Lunges (no weight) – Each step is 1 so your first step is 1, second is 2, etc.- Keep Knee over the ankle, eyes up/chest up, back knees kisses the deck.Watch video for good & bad form: http://www.youtube.com/watch?v=4qoYbW34tFU

6 Overhead Squats – No weights – use a PVC or brown stick (without the broom)
– Practice virtuosity in your squats, initiate the move with hips back, knees tracking over ankles and pushed out on the side and externally rotate the shoulder with the PVC overhead. Oh and keep the midline straight.
Here’s a video of good form.

WOD #2

Our First WOD Repeated:

Warm Up –
3-4 min light run
Samson Stretch 1 min each side
Samson Stretch – 60 seconds each side –
Reminder Video – http://www.youtube.com/watch?v=VlTww2IsfcM

AMRAP 15 (As Many Rds as Possible in 15 Minutes) Record Rds + Reps.

5 Situps
10 Pushups
15 Squats

Compare time to July 7th
https://thresholdbreached.wordpress.com/2013/07/07/our-first-wod-july-7th/