Thursday, Oct 8th, 2015 - "SGT Alvin York Hero WOD"

I'd like to tell you "good" morning, but frankly you're going to be exhausted by the end of the workout.

On October 8th, 1918, SGT Alvin York single-handedly killed 25 and captured 132 enemy Soldiers (read more here). In the spirit of killing 25 enemy (and team work), for our main workout we are going to work in teams today doing 25x reps of just about everything. In your teams only ONE athlete will work at a time. For example, if the workout calls for 25x eight-count pushups, one person will do the exercise while the other person waits. You can split up the exercises however you wish. If there are an odd number of people, I will work out by myself to make sure you all get a teammate.

As always, I suggest watching the videos to get an idea of proper form. I will also demonstrate before we begin.

Part A:
Demonstrations of various stretching exercises that can be done at home or at the gym for mobility using bands, balls, and rollers.

Part B:
25x eight count pushups
25x air squats (remember to go all the way deep into the pocket)
25x chest-to-bar pull-ups (alternate: ring rows or jumping pull-ups)
25x single under jump rope (alternate: if no jump ropes are available we will "simulate" jump rope)
25x toes to bar (alternate: elbows to bar, laying down toes to bar)

AMRAP: 20 minutes

Part C (time permitting):
"Spartan 300" Ab Workout introduction (for future use as part of a WOD)
1. 20x Plank Touches
2. 40x Bicycle & Rotates
3. 30x Russian Twist
4. 20x Spider Crawls
5. 25x Scissor Kicks
6. 25x Squat Thrusts
7. 25x V-Ups
8. 20x Side Ups (ea. side)
9. 15x 1-legged Hip Bridges (ea. side)
10. 45x Mountain Climbers