Today's WOD

New workout needed today... Linda had her way with my left shoulder.

Warm-up
Run 1 mile
Dynamic stretching
Deploy crampons

WOD 1
3 miles
Tempo at 9 min/mile
(in snow)

Finisher
Easy 1 mile home
Running Yoga
Work the yellow balls

Warm-up 2
100 Jump ropes
25 Unders

WOD 2
4RFT
50 Situps
25 Lunges
25 K2E
50 Squats

Puke... Ha ha...

Michelle's Workout

Warm-up
50 Jump ropes
25 Jumping jacks
10 Push-ups
10 Sit-ups
10 Ring rows

Squat clinic
30 Squats

WOD
10-9-8-7-6-5-4-3-2-1
Ring rows
Sit-ups
Step-ups