WEDNESDAY. DECEMBER 1. 2010

1. STRETCH:
   a) Samson Stretch  
   b) Freestyle with your own stretching for 3 mins.

2. WARM-UP (Stretching is not Warming-Up):
   a) Jumping Jacks - 3sets of 15reps
   b) Air Squats - 3sets 15reps
 

3. WOD (Workout of the Day):
   a) Run/Walk a total of 5 minutes. Start out your run @ 80% max effort for 20 seconds, at the 20 second mark stop running and start walking for 10 seconds, then complete another 20 seconds of 80% max effort run, followed by another 10 seconds of walking. Continue that sequence of run / walk until the 5 minutes is up.
   b) 5 rounds for time of ; 5 push ups / 10 squats / 15 dumbbell overhead press with 10lb. dumbbells.


Coaches Notes:
 When you see Max Effort mentioned for the Run/Walk portion, it means if you were running for your life, so 80% of that  is what your shooting for (that's the best I can describe it).  In the 5 round portion, complete all 3 movements in order for time. Start your stopwatch at the  beginning of  your first round and stop it after your last set of presses in round 5.* Also if you can't do a push up from the ground as demonstrated in the video than push off something that's elevated like a bench, table, or wall at a level you can complete the movement. Watch the demos!   
*Post total time to complete 5 round portion in comments, and any thoughts on Run/Walk portion.


DEMOS
SAMSON STRETCH
AIR SQUAT 
PUSH UP 
DUMBBELL PUSH PRESS