Saturday, 4 March, 2017

WARM UP – MOBILITY
Dynamic running warm-up
Roll out quads + calves
1 min/side Couch stretch
30-40s/side Calf stretch

WOD A
ROWING “KELLY”
Complete 5 rounds for time:
Row 500m
30 Box jumps (24/20)
30 Wallballs (20/14lb)

Scale row down to 400m and reps down to 20-25 as needed.

ACCESSORY
2-3 rounds:
12-15 GHD Hip extension
45-60s Weighted plank
6-8 x “ATYT” on Crossover Symmetry