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Wednesday, 28 September, 2016
WARM UP – MOBILITY
10-12 mins agility ladder + dynamic stretches
*Everyone grab a PVC pipe and tech Cuban Rotations
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Today you have the choice to do either the class WOD, or you can do Monday or Tuesday’s program if you missed either of the tests days. This is NOT open gym, you have those 3 options to choose from, you cannot do your own thing.
WOD A
FOGHORN LEGHORN
3 Rounds for time:
500m Row
2 Rope Climbs 15′
5 Burpee Box Jumps 24/20″
-Rest 1 min-
500m Run
2 Rope Climbs 15′
5 Burpee Box Jumps 24/20″
-Rest 1 min-
WOD B
3 Rounds:
30-60 secs active hang on rings or bar
8-10 Cuban Rotations @ 4020
WOD C
Crossover Recovery
