4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches
WOD:
Complete 4 Rounds each group
Group # 1:
KB Shuttle Runs
10-KTE’s
Group # 2:
Farmers Carry to 41 & Back (DB’s, KB’s or plates)
Run 800 m.
RidgeWOD:
Skill Work (Practice):
1. Handstand Push Ups: 20 minutes (include handstand holds)
2. Muscle Up Progressions: 12 minutes (include shoot thrus)
Auxiliary Work: 5 Rounds NOT for time...
10x Ring Push Ups
7x Ring Dips
Core Work: Collect 2 Minutes of EACH
GHD Slosh Bar Trunk Rotations
Hollow Rock
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