Warm Up:
POSE Drills
Lateral Shuffles x 2
Back Pedal x 2
Leg/Hip/Calf Stretches
WOD:
1 Lap Around Bldg.
10 Burpees
Row 400 m.
2 Laps Around Bldg.
20 Burpees
Row 800 m.
3 Laps Around Bldg.
30 Burpees
Row 1200 m.
RidgeWOD:
Skill: 3 Rounds of Complex on EACH Arm - 1 Minute Rest Between Rounds
5x Single Arm Chest Swings
5x G Rows
5x KB Cleans
5x Racked KB Lunges
WOD: 7 Rounds For Time
Row 200 m.
10x Walking Lunges
5x Handstand Push Ups
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