Extreme – April 21-22, 2011

Dynamic Warm-up (DWU)

XWOD: 12 x 25sec Max Speed Sprints w/walk back recovery – record distance.
Rain Option: Double Under Jump Rope, SL Hops, Mtn Climbers, Tuck Jumps, or Run in Place. 25 sec all-out effort/1 min rest recovery – Record total reps

RSS: 1 min Hold – 1 min Rest – Repeat
Wall Sit
Wall Walk Back Bend
Wall Walk Handstand
Legs-up Wall

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

Rolling Lesson: Psoas

Thursday @ 6:00 pm @ No Excuses Gym
Friday @ 5:00 am @ Main Street by the Caboose

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