Warm Up;
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:
Small red sled push with 45 lbs. – 90 lbs. down & back
Jump Rope 50 reps
Group #2:
Row 700 m.
50 Mountain Climbers each leg
Group #3:
Farmers Carry to back of Stevie Tomato’s Sports Page & Back
50 Weighted Sit Ups
RidgeWOD:
Skill:
Clean and Jerk Progression - 3 Rounds Not For Time
3x w/ Log Press
3x w/ Double Wide Bar
3x w/ 155# Barbell
WOD: for time
10,9,8...3,2,1x - 135# Cleans
1,2,3...8,9,10x - Burpees over the Bar
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