Sunday Football WOD – Jun 2, 2013

Complete 4 rounds, with 1 minute at each station:

• Sit up med ball throws (20/14#)
• Push ups
• Ring rows
• Banded good mornings (G/P)

WOD Notes: You will get a 1 minute rest between rounds. Med ball throws are completed by starting in a sit up position with the ball extended overhead. Sit up violently throwing the ball against the wall (targeting 6 feet up) and repeat. Feet may be anchored if desired. **If in doubt, scale your wall ball weight! This motion puts a lot of strain on the shoulder, and we expect only the strongest athletes to be able to use the Rx weights safely!** The Rx ring row requires the athlete to start with shoulder blades just off the floor, and end with your chest touching your hands. Everyone will rotate in the above order, but not everyone will start at the same station. SCORING – You will record one number for each station… the round you got the LOWEST number of reps!

Class notes: Because there are limited spaces available on Sundays, please only sign up if you know you can come. If you get a waitlist spot, show up for class. 90% of the time we’ll be able to accommodate the waitlist athletes.