September 8, 2009

Conquest Basics will be occuring from 3:15 - 4:30 today. If you have not taken the basics tutorial than I suggest/encourage you to do so. The basics program will teach you all of the movements you are going to need to become familiar with in order to successfuly participate in conquest conditioning. If you are unable to make the times listed for basics please contact Cory Gillespie to find an alternative solution. For those people who have already completed the basics program, you are welcome to retake it in order to continue improving your base fundamental movements.
WODs for the first week are designed to challenge you and get you moving. If you have not moved a lot over Summer then please go at a moderate pace to beign with in order to ensure you do not injure yourself.
2 rounds - 1 minute on 1 minute rest per station with a partner (you go, I go)
Pull Up
Wall Ball Shot
Push Up
Sit Up
Press (45 bar with wood wheels)
Double Unders (skipping)

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