June 7, 2017

 

a) WARM UP:

Between posts 1 and 2:

  • Side shuffle there and back
  • Butt kickers there, high knees back
  • Bear crawl there, crab walk back

Repeat

 

b) WOD:

5 Rounds, On the 5:00:

  • 50 m Sled Push (90/50) – from the stairs to the red garbage bin and back
  • 100 m Medball Run (30/20) – from the stairs to the speed bump and back
  • 200 m Run – to the corner of building and back

Finisher:

  • 30 evil wheels
  • 30 hollow rocks
c) ACCESSORY WORK:

  • Spend 10 mins mobilizing your legs

 

d) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet

 

Posted in WOD