Feb 22, 2017

 

a) WARM UP:

3 rounds for quality:

  • Jog to the end of the gym and back
  • :20 sec wall stretch
  • :20 sec wall sit
  • :20 sec calf stretch on wall – each leg
  • 10 arm circles each way

 

b) SKILL WORK:

EMOM for 10 sets:

  • Odd: 7 T2B
  • Even: 10 HSPU

** the key to this 10 mins of work is dialling in your technique.  

 

c) WOD:

  • 25 box step overs (24/20) ** jumping not allowed
  • 125 Double Unders
  • 2000 Meter Row
  • 125 Double Unders
  • 25 box step overs **

 

d) ACCESSORY WORK:

  • 5 min dball/sandbag bearhug hold (100/70) – standing only; no moving

 

e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs

 

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