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 5 Rounds
5 Sit Ups then Sprint to end of room then complete 5 Burpees
Then Complete:
Tabata (20 sec. work, 10 sec. rest, 8 rounds each exercise)
Row (As many calories as possible each 20 sec.)
Jump Rope
Bear Crawl
Mountain Climbers
RidgeWOD:
Skill: Snatch Progression
3x Hang Hugh Pulls
3x OH Squat
3x Snatch Balance
3 x 10x Floor Wipers (over and back = 1)
3 x 2x TGUs (each arm)
WOD: One minute on, one minute off for TEN minutes.
30x 50#KB Swings
Penalty - you have the 1 minute to get the 30x swings, you have a 1,000 meter row for every time you do not get 30 reps. Rounds completed is your score.
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