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
6am Group Deadlifting
Jean: 345 lb. Deadlift
Easy Weight!
WOD:
Complete 4 Rounds each group
Work with a partner for each group of exercises
(60 sec. work, 30 sec. rest)
Group #1:
KB Swings
Leg Raises
Group #2:
Plank Box hand step ups
Row (as many calories as possible in 60 sec.)
Group #3:
Burpee Broad Jumps
Plank Walk down room
RidgeWOD:
SKILL: Pull Up Progression
2x Weighted Pull Ups
4x Strict Pull Ups
6x Kipping Pull Ups
WOD:
5 Minute AMRAP
10x 40# KB Swings
10x 27in. Box Jumps
REST 2 Minutes
5 Minute AMRAP
10x 75# Thrusters
10x 75# SDLHPs
REST 2 Minutes
5 Minute AMRAP
10x 35# Dumbbell Push Press
10x Burpees
