Oct 26, 2018

 

a) WARM UP:

3 rounds

  • Side shuffle to the end of the gym and back
  • Calf hops to the end of the gym
  • Heel walks back
  • Jog to end of gym
  • Butt kickers back
  • 10 bird dogs

 

b) Member of the Month WOD – Thanks Chris Kaz!:

  • Death by 10m sprints + high box jumps (box to be set up at a height that is higher than you normally jump)

** min 1 – run 10m, 1 jump.  Min 2 – run 20m, 2 jumps. Min 3 – run 30m, 3 jumps……

 

c) STRENGTH:

4 sets of:

  • Crossover goblet hold box step ups x 10 reps per leg (choose weight held at chest level to get 10 reps)

Rest 60 seconds between legs; Rest 2 minutes between sets

d) WOD:

Complete as many rounds and reps as possible in 5 minutes of:

  • Burpee Box Jump Overs (24/20)

 

Posted in WOD