WOD 3/1/12

Alright people, this week has been, by far, the easiest week of Virtuosity, ever. Today marks the final class of the round. This means that some of our athletes will be participating in their last WOD, but also that some new faces will be joining in on the fun. Whatever the case is, all of you have made this a very fun experience for me, so let's continue that with the final WOD of this round.

Warmup
3 Rounds For Quality
15-20s Samson Stretch both sides
20 Squat Jumps
15 Hollow Body Situps
10 Shoulder Taps (two is one)

Individual Metcon
21-15-9
1-Arm High Pull Left Arm 30/20
1-Arm High Pull Right Arm 30/20
Burpee Box Jump 4 steps/2 steps

Team Metcon
One athlete will complete one workout, in relay fashion. (One workout is done, followed, by the next, in order.) Class will be divided.

Row 800m

"TRX-Fran"
21-15-9
Barbell Thruster 60/35
Low Row

"TRX-Cindy"
5 RFT
5 Hand Release Pushups
10 Low Rows
15 Air Squats

"Mini-Annie"
50-40-30-20-10 Skips
25-20-15-10-5 Towel Situps

Row 800m*

*If needed.