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:
MB Rotational Slams x 20 each side
Mountain Climbers x 50 each leg
Group #2:
Row 100 m. sprint
Jump Rope x 100
Group #3:
Jump Squats x 25
Sprint to 41 & Back
RidgeWOD: 1RM Testing Week
Bench Press: work to 1RM
***REST as NEEDED***
Front Squat: work to 1RM
"Wittman" 7 Rounds for time...
15x 50# KB Swing
15x 95# Power Clean
15x 24in. Box Jump
No comments:
Post a Comment