Warm Up:
Shoulder stretches
Figure fours 4 times
Lateral shuffles 4 times (L & R)
Back pedal 4 times
Hip leg calf stretches
WOD:
(3 x’s left & right) Ladder – Lateral hops to burpees (Do a lateral hop over 2 boxes then do a burpee. Keep repeating to the end of the ladder. Then repeat on the opposite side.)
Small Hurdles- Forward Hops over hurdles (repeat 6 x’s)
Big Hurdles- Over/Under Carries (Carry a weight over the smaller hurdles and then under the higher hurdles) Repeat 6 x’s (L & R)
GHD Sit Ups- 4 x 10 weighted
RidgeWOD:
30 Minute AMRAP:
5x 105# Curtis P
5x 35# DB Manmakers
10x Pull Ups
Curtis P = hanging squat clean, lunge each leg, then push press.
Manmaker = plank position, dumbbell row each arm, feet come up, squat clean thruster, and lunge with each leg once weights are overhead.
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