Extreme – May 3-4, 2011

Dynamic Warm-up (DWU)

2 800 m Time Trials – on flat, straight course or loop (Record best time)
Rain Option: Trade days with next XWOD or substitute on Rower.

RSS: 2 rounds – hold for time (1 minute rest between attempts):
Chest to Bar (on pull up bar)
Wall Sit
Front Plank
Wall Handstand
Side Plank (Right)
Side Plank (Left)
Back-bend or Reverse Plank

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

Rolling Lesson: Calf

Wednesday @ 5:00 am @ Main Street by the Caboose (if raining, go to Gym)