WOD for the week of June 23rd
Warm Up
400m run followed by
15-10-5
- Air Squats
- Sit-Ups
Stretching:
- Hold bottom of the squat for 45-90 seconds 3 times (keep the chest up, push the knees out)
- Samson stretch (opens the hips for the thrusters)
Workout
21-15-9 For Time (note the time it takes to complete)
(Complete 21 reps of the following movements, followed by 15, followed by 9)
- Dumbbell Thrusters (note DB weight) I recommend you use the same weight as your last DB seated press
- Push-Ups
That’s IT!!!!
Everyday Fitness & Movement 
Went to the gym before this was posted. Did WOD#1 From April 28, exceeded rounds by 2; first time 8 rounds, this time 10 rounds.
I’ll do this next week.
We were busy with tennis this week so we just did this workout. Farrah – 5:18 (used 10lb for most of the reps, Used 5lbs weights for most of the 15 round.) Ryan – 4:55 (used 15lbs weights).
Tuesday, July 1: Did this WOD today, but forgot to start my timer. Don’t know how long it took. Started with 12.5# weights, but had to switch to 10# weights.