Wednesday, 17 August, 2016
WARM UP – MOBILITY
Split the class in half if more than 14 and go through 2 Rounds of:
Easy 2 min Row
2 mins Agility Ladder or Cone Drills
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Stretch calves and hip flexors
**Partner up and stagger by at least 8-9 mins – depending on what you predict your 2km Row time will be. If you are partner 2 then spend extra time mobilizing, running through Crossover Symmetry – or something else productive!
WOD A
JERRY
For Time;
Run 1 mile
Row 2K
Run 1 mile
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Scale to:
Run 1km
Row 1.5km
Run 1km
WOD B
Roll and stretch your lower body! Try to accumulate 3-5 mins in a kneeling quads stretch
