(WOD) 5/30/13: time specific circuit

thewarmup

Perform a sampling of each movement in the circuit as a preview/warm-up for only 5-10 reps each or 45-60 seconds.  Then stretch using dynamic stretching and workout specific stretches.

theworkout (WOD) 5/30/13

Perform the following time specific circuit in a 30/30 time sequence for two rounds then take a 90 second break.  Follow up with two more rounds with a 40/20 time sequence. Then recover 2 min.  Total time 24-28 minutes.

·         Jump Rope

·         Liebert Burpee Presses

·         Hurdle Hops

·         Med Ball Torso Twist Pass

·         Low Row Partner Band Pulls

 

thewarmdown

Lightly keep the body in movement either through light jog in place, seal jacks, or stiff- leg marching for 2-3 minutes then begin static stretching routine to target all muscles used in the WOD.