Test drove a new WOD (courtesy of www.wodwell.com)

Warm-Up

• Imperial Walkers
• Good Mornings
• Mountain Climbers
• Slow Merkins
• Pax Choice

The Thang

3 Groups of 4 Exercises.  Perform each Group three times.  Complete three rounds of a group, then proceed to the next group:

Group 1:

• 12 Jump Squats
• 12 Hand-Release Merkins
• 12 Wide Merkins
• 20 Leg Raises

Group 2:

• 10 Tuck Jumps
• 20 Shoulder Tap Merkins
• 20 Jump Lunges
• 10 V-Ups

Group 3:

• 1 Minute Plank
• 25 Plank Jacks
• 20 IC Mountain Climbers
• 15 Squats

Shits & Gigs WOD took a little less time than anticipated.  Maybe incorporate some movement drills in between group transitions next time.

Paula Abdul – Bear Crawl forward two parking spaces, Crawl Bear back one space

Mary

• WW2
• Homer to Marge
• Superman
• LBCs
• Plank
• Hammers

COT

Thankful as always for the opportunity and the support.  Seems like we’re entering a new phase – people going back to work, kids going back to school.  Adjust accordingly, but be cognizant of your duties of being a Good Man.