Warm Up:
Shoulder Stretches
Squats
Light Jog x 2
Fast Jog x 2
Run x 2
Sprint x2
Lateral Shuffles x 2
WOD: Team Row
50, 100, 150, 200, 250, 300, 350, 400, 500, 550, 600 m.
10- Rotational MB Slams (each side)
10- Mountain Climbers each round
RidgeWOD: Reminder, four week strength program with metcons and other wild ragers on Thursdays and Saturdays.
*** Use 70% of 1RM ***
Row: 1 Minute Ladder: 1 min on, 50 sec off, 50 sec on, 40 sec off, 40 sec on, 30 sec off, 30 sec on, 20 sec off, 20 sec on, 10 sec off, 20 sec on, 10 sec off, 30 sec on, 20 sec off...back to 1 minute
*** Rest 5 Minutes ***
Annie: for time...
50x - 40x - 30x - 20x - 10x
Double Unnders
GHD Sit Ups
Auxiliary Work:
1. Barbell Hang Cleans: 1 x 12, 1 x 10, 1 x 8
2. Barbell Hang High Pulls: 1 x 12, 1 x 10, 1 x 8
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