July 27, 2017

 

a) WARM UP:

  • 2 min row, then,

2 rounds of:

  • 10 dowel pull thrus
  • 10 push ups
  • 10 mountain climbers
  • 10 jumping jacks
b) SKILL:

EMOM for 12 mins:

c) WOD:

5 Rounds for time:

  • 400m Run
  • 500m Row

 

d) ACCESSORY WORK:

5 Rounds:

  • 1:15 Light Assault Bike
  • :45s Max Distance Handstand Walk (scale: 3 wall walks)
e) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
Posted in WOD