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 Run Test (Record Time)
Then Complete: 4 Rounds Timed!
200 m. Row
800 m. Run
RidgeWOD:
Skill: 12 Minute Running Clock
Minutes 1, 2, 3 - 2x Power Clean Per Minute
Minutes 4, 5, 6 - 1x Power Clean, 1x Front Squat
Minutes 7, 8, 9 - 2x Squat Cleans
Minutes 10, 11, 12 - 1x Squat Clean
WOD:
"Jerry" for time
Run 1 Mile
Row 2K
Run 1 Mile
