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 50 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:
Clean and Jerk Progression:
3x Clean with Log
3x Split Jerk with Fat Bar
3x Clean and Jerk with Barbell
WOD: 5 Rounds of...
20x GHD Sit Ups
5x 135# Push Press
