Wilkes Weightlifting will be here TODAY or a full day Olympic Weightlifting Seminar!  Spaces still available!  Click here for more info

WOD for Sunday 031812 — Click Here For Today’s Schedule
Tire Flip Relays and Tug ‘O War
–Rest–
3 Rounds For Time:
Run 600m
50 KB Swings (52/35)
25 Burpees

Post Reps Completed to Comments
For the skill segment, you’ll work on tire flipping and tug o’ war with the 50′ rope.  Relay time!

For the conditioning workout, do Russian KB Swings.

ENDURANCE WORKOUT this morning at 9am with Coach Paul!
Mobility
Drills
Run 200m; rest same amount of time
Run 400m; rest same amount of time
Run 600m; rest same amount of time
Run 800m; rest same amount of time
Run 1600m
Cool down

Tire Flip Technique
[youtube]http://www.youtube.com/watch?v=YcK40PKyHZ4[/youtube]