SEALgrinderPT 12-26-11

Running Angie –  WOD
first do 30 minutes of old skool/new skool BUD/S grinder PT
wrist stretch – 10 each way
Arm circles 10 each way
Figure eight arm circles – 10 each arm
Up, back and overs – 10
Shoulder pass throughs with PVC pipe or bamboo pole – 10
Hip swivel kicks 15 each
Jumping jacks 25
hip mobility drills (SEALFit drill) – 5
Mtn climbers – 25 – two count
Pushups – regular 20
Swimmers stretch – 10
Pushups diamond  – 15
ice skaters – 20
standing pause air squat – 30 seconds
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump broad jump – 10
hindu pushups – 10
split jumps – 15
situps – 25
burpee with lateral broad jump – 10
Thai plank – 10 each side
bicycle crunch situps – 10 each side
flutter kicks – 50 four count
V-ups – 20