May 5, 2016

 

a) WARM UP:

2 mins row

Slow movements, for quality:

  • 10 leg swings – front/back & side/side
  • 10 squats
  • 10 supermans
  • 10 situps
  • 10 beat swings

Then,

DEATH BY 10m SPRINTS

  • starting with 5 lengths on min 1, 6 on min 2, 7 on min 3….. until 10 mins (14 lengths)

 

b) HAPPY BIRTHDAY COACH KARLEE WOD:

For time:

  • 29 Knees to Elbows
  • 29 Wall Ball twisting sit ups
  • 29 Walking lunges/leg
  • 29 Ring rows
  • 29 Thrusters @ 105/75
  • 29 Double Unders
  • 29 Burpee’s to a 6″ target
  • 29 Box Jumps @ 24″/20″

 

c) RECOMMENDED MOBILITY:

  • calf roll out – spend a lot of time here
  • pec smash

 

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