Feb 17, 2017

 

a) WARM UP:

3 rounds between posts 1 and 2:

  • Side shuffle there, 10 squats
  • Side shuffle back, 10 arm circles
  • High kicks there, 5 burpees
  • Butt kickers back, :20 sec wall stretch
b) CAPACITY WORK:

Alternating EMOM x 12 (6 Rounds):

  • :40s – Row for Calories
  • :40s – Max Double Unders

 

c) WOD:

18 min AMRAP:

  • 30 Push Jerks (95/65)
  • 30 Box Jumps (24/20)
  • 30 Toes to Bar
  • 30 Bar facing burpees

 

d) ACCESSORY WORK:

  • Iron Scap Activation

 

e) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles

 

Posted in WOD