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 6 Rounds
Sprint to 41 then back pedal back to bldg.
Row 500 m.
Burpee Broad Jumps down room
RidgeWOD:
WOD: Complete all of the following in any order you choose for time...
BUY IN: Row 2500 Meters
THEN:
100x Barbell Zurcher Squats
100x 35# Plank Rows (Total)
100x 20# Ball Slams
100x 24in. Box Jumps
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