Thursday, 22 February, 2018

WARM UP – MOBILITY
Complete 2 sets: Steady controlled pace / quality movement:
Elbow plank rotation: 20s Right / 20s Front / 20s Left / 20s Front
8/side x Diagonal stretch w/ 2 s pause each rep
L-seated leg lifts: 10R / 10L / 10 together / 10 Straddled
8-10 Jefferson curls (@5,2,5,2) Empty barbell or light KB

WOD A
Complete 3 rounds for quality:
10-12 x Hip extensions @3,0,1,1 (weighted if possible)
rest 30s
20-30s parallette L-sit or tuck-sit hold
rest 30s
20-30s Ring or bar dip support hold
rest 60s

WOD B
PARTNER 5KM ROW
Row 5000m with a partner of similar ability.
Set the rower to 5000m count down, but follow this interval structure alternating sets with your partner.
1000m / 1000m
750 / 750
500 / 500
250 / 250

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