Wednesday, 7 December, 2016
WARM UP – MOBILITY
(20 mins total for pt. 1 & 2)
1) 8-10 mins agility ladder & dynamic stretches
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2) 8-10 mins to perform 3 sets of the KB complex each side, building each set:
1 Turkish Getup (stay standing for complex) + 3 Windmills + 6 OH Alt. Walking Lunges + Turkish “Getdown”
*Hold a 30 sec plank after each set
WOD A
MISSION: IMPOSSIBLE
50/40 Cal Row
25 6″ Burpees
50 Ball Slams 40/30lb
25/20 Cal Assualt Bike
50 Thrusters 45/35lb barbell
25 6″ Burpees
50/40 Cal Row
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-Bring the reps down to 40/20 if you are newer to classes and/or struggle with longer workouts
ACCESSORY
Crossover Recovery
Stretch/mobilize
