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:
1 Mile BB Carry + 10 Squats w/BB every 200 steps (Men 65, Women 45)
Then Complete: 4 Rounds
BB Rows x 10 Increase weight each set
DB Clean N Jerk x 5 each arm Increase weight each set
RidgeWOD:
Skill: 10 Minute Running Clock: 1x Curtis P on the minute for 10 minutes
WOD: for time...
5x 135# Curtis P
50x Double Unders
50x Sit Ups
4x Curtis P
40x Double Unders
40x MB Trunk Rotations
3x Curtis P
30x Double Unders
30x Leg Raises
2x Curtis P
20x Double Unders
20x KTEs
1x Curtis P
10x Double Unders
10x GHD Hypers
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