WOD 7/8/14

WOD 7/8/14


Remember to "check in" to class


Let's get Core and Cardio club rockin! 


1) "Tiger Blood"

3 RFT:

10 Clean & Jerks (135/95)

400m Run


2) C2B Progression

7 x 7 w/ :60 secs rest between sets

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Core Club (Recommended 3x/wk, NOT every day)

3 Rounds of:

10 Hollow Rocks

30 secs Butterfly kicks w/ upper body in crunch position

20 Back Extensions

45 secs Plank Patty Cake

60 secs Mtn Climbers

*Write "CO" next to your name on the board if you completed this for the day


Cardio Club

15 Rounds of:

50 yd sprint (back door to vet table)

Rest 15 secs

*Write "CA" next to your name on the board if you completed this for the day