Nov. 9, 2017

 

a) WARM UP:

4 rounds:

  • 10 air squats
  • 10 mountain climbers
  • 10 arm circles – both directions

Finish with :30 wall stretch

b) STRENGTH:

Superset for 3 rounds….

 

 

Then, take 5-10 mins discussing tire flip technique and dball cleans and how to get up and over a high obstacle.  

c) WOD:

20 min AMRAP:

  • 4 tire flip jump thrus*
  • 8 high box dball/sandbag clean burpees**

* flip the tire, jump up on the tire, jump down inside the tire and jump up and out of the tire

** clean the dball or sandbag and throw it over the high box, then do a burpee and jump over the high box

d) POST-WOD RECOVERY:

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