Fischer Park — 6/18/13 WOD

Our normal start time will be 6:30, but starting at 6:45 this evening to allow anyone managing soccer tryouts to make it to the park .. bring water .. we’ll have a jug on site as well.

Our warmup….

… front arm circles with gentle dip in knees, transition to left side, then right side

… shuttle left and right with high knee lift

… alternating downward and upward dog

… finish the warmupwith  about 20 seconds each of seal jacks followed by air squats…

Then, onto the circuits…

1. Start with 10 goblet squats using a ball (you pick the weight!), then do a walking lunge up the hill, 10 pushups at the top, walk down the hill

2. 10 more goblet squats followed by a sprint up the hill, 10 pushups at the top, walk down the hill

3. 10 more goblet squats, then bear crawl up the hill pushing your ball at the same time, 10 pushups at the top..

Finish up by holding your ball high overhead and walking back down the hill

Then we’ll do a cool down similar to the warmup

 

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