Friday

Pre Warm-Up

3 Rounds 

10cal AB

10 Lunges 

15 Banded Good Morning 

+

2 Rounds 

15 Russian KBS

15cal Ski Erg 

 

Warm-Up

Dynamic 

Game! 

 

Strength

A.) Warm-Up Drills 

Kind of like a WOD, but not 🙂 

 

WOD

For Time – 22min Cap 

800m Run 

Then:

10 Rounds 

10 HSPU

10 Pistol Squats 

Then:

800m Run 

 

Cool Down 

1.) 3min Row + 3min Ski Erg 

2.) Roll and stretch calfs and hamstrings 

3.) LAX ball feet for 3-4min 

2018-12-03T00:32:11+00:00December 3rd, 2018|WOD|