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:
20-30 sec. holds x 5, L-Sits (Rings or Parraletes)
Planks w/one leg elevated 30-60 sec. each leg x 4 each side
GHD Sit Ups w/Slosh Pipe x 10 x 5
MB Trunk Rotations x 20 each side x 5 rounds
Mountain Climbers 50 each leg x 5 rounds (rest 1 min. between rounds)
RidgeWOD:
Skill: 5 Sets of...
3x Push Press
3x Front Squat
3x Thruster
WOD: 10 Rounds of...
10x 95# Thrusters
10x Push Up Variations
Rounds 1/6 - Chest to Deck
Rounds 2/7 - Hand Release
Rounds 3/8 - Parallettes
Rounds 4/9 - Toes on Box
Rounds 5/10 - Rings
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