Extreme – March 29 & 30, 2011

Dynamic Warm-up (DWU)

1-Mile Time Trial – on flat, straight course or loop 
Rain Option: Trade days with the next XWOD in the sequence or substitute rower

RSS: 2 x 6-min AMRAP – 12 reps/exercise
Alt Side Pull Lunges
Butt-up Push-ups
Alt Forward Lunges
Alt Surfer Squats
Beached Whales

Stretch Routine: Hold each for 10+ seconds (about 5 min total)

Rolling Lesson: Calf

Tuesday @ 11:30 am @ No Excuses Gym
Wednesday @ 5:00 am @ Mainstreet by Caboose