Jan 12, 2017

a) WARM UP:

2 min row, bike, ski erg – increasing pace every 30 secs

  • 10 jumping jacks
  • 10 burpees
  • 10 situps

 

b) SKILLS:

16 min EMOM

 

c) WOD:

10 rounds for time:

  • 2 tire flips
  • 2 lengths of gym sled drive (180/120)

Time cap: 20 mins

Finish with:

d) 4 rounds of:

  • 1 length of gym bearhug sandbag carry (heavy)
  • 5 squats with sandbag

 

e) POST-WOD RECOVERY / MOBILITY:

  • roll glutes and quads
Posted in WOD