Prep run for 5k

Everyone is meeting @ Kotewee  @ 6:15pm.


Great job Robin, you keep up the awesome job.  Very inspiring to everyone.

kettlebells

Workout @ 0830 HS


21-15-9

swing lunges
wall ball
pull-ups

Cardio on your own

Get a bit in to get ready for the 5k

Prep Run

We will meet at Kotewee for a nice run.

Rest Day

Take the day off and stretch.  Everyone keep up the good work, you should be proud of everything that you have accomplished so far.

Great Article on Nutrition

http://robbwolf.com

Filthy Fifty

50      BOX JUMPS
50      JUMPING PULL-UPS
50      KB SWINGS
50      WALKING LUNGES
50      KNEE TO ELBOW
50      PUSH PRESS    45/25
50      BACK EXTENSIONS
50      WALL BALL
50      BURPEES
100    JUMP ROPES
 

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups