July 23, 2016

a) WARM UP:

  • 100 single unders
  • 10 dowel pass thrus
  • 50 double unders
  • 10 dowel overhead squats

Then,

  • 45 sec calf stretch on plate per leg
  • 10 leg swings – front/back & side/side
  • 45 sec wall stretch

 

b) PARTNER WOD:

Find a teammate and perform the following work:  ***hopefully it will be nice outside and can be done out back***

5 rounds for time + burpees:

  • Partner 1 does a 50m single hand overhead walking lunge while partner 2 does burpees – 25m with one hand, 25m with the other hand (returning to your partner).  Switch to partner 2, while partner 1 does  burpees.  Weight: 55/35
  • 20 situps together
  • 200m sprint together

 

Coach lead post wod cool down / mobility: couch stretch, calf stretch, lat and T spine roll out

 

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