January 30, 2016

a) WARM UP:

Between posts (start together in lines) – 2 rounds:

  • side shuffle there
  • side shuffle back
  • jog there
  • 10 KBS (55/35)
  • walking lunges with twist back
  • 10 dowel pass throughs
  • jog there
  • 30 sec goblet squat
  • burpee broad jump on the way back

 

b) WOD: “The Seven”

Seven rounds for time of:

  • 7 Handstand push-ups
  • 7 Thrusters (135/95/75)
  • 7 Knees to elbows (scale: knee raises)
  • 7 Deadlifts (245/155)
  • 7 Burpees
  • 7 Kettlebell swings (70/55/35)
  • 7 Pull-ups

 

c) RECOMMENDED MOBILITY:

  • 1 min per arm banded distraction
  • roll quads
  • couch stretch
  • pigeon stretch
  • pec smash
  • door stretch

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