070418 Wednesday – Flippin’ wod
++ Next SHED Session: Thu, Apr 19 @ 1900h ++
Jason flips for his 1st DCF wod. Click pic for more photos.
TUE DCF wod
As many rounds in 20mins of the following:
Tire Flips x 5 (flip, jump in, jump out)
Wall Balls x 10 (10′ target)
Sumo Deadlift Highpull x 10 (1.5pood kettlebell or 55lb dumbell)
Knees to Elbows x 10
Jason (newbie), Matt & Marc enjoyed this blaster.
WED DCF wod: Man Overboard Version
While one team member rows 500m, the remaining members complete one of the following –
Tire Flips (flip, in, out)
Rotate rowers until each member has completed each movement. Repeat for 250m, then 100m. Score total repetitions for each.