Tuesday WOD

I was right to back Muhammad Ali, but it caused me major enmity in many areas of this nation.~Howard Cosell

Preparation: 3 Rounds of:
2: Samson Stretches (One per leg, hold 15 seconds)
6: Lunges (3 Per leg.)
10: Arm Circles (5 forward, 5 backward. Increase circle diameter each round.)
10: Wring Out The Towel
10: Arm Scissors
10: Hugs
10: Jumping Jacks
25: Sit-ups
5: Plank Step Up Down (Click on “Plank Step Up Down” for video demonstration.)

Focus: 7×1 Dumbblell Deadlift

Storm: 3 Rounds For Time:
400 meter walk, jog, run
12: Dumbbell Rows (6 Right Hand, 6 Left Hand)
21: Dumbbell Swings

Cool-down: 2 rounds of: 3 Side Lunge, 3 Planks (hold 10 seconds), 3 Knee-ups, 3 Heel-ups, 3 Spider Lunge

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