Friday Oct 19, 2018

Warmup

  • 3 Rounds of “Rowling”
  • The buddy not on the rower will complete one of the active stretches below:
    • Round 1: Active Samson
    • Round 2: Active Spidermans
    • Round 3: Push-up to Down Dog
  • Mobility
    • Chest stretch
    • Child’s pose
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 50 Meter Row
      • 10 Double Unders or Single Unders
      • 3 Pull-ups
      • 3 Push-ups
      • 3 Air Squats
  • WOD “Tread Water”
    • For Time:
      • 2k Row
      • 150 Double Unders
      • 10 Rounds of “Cindy”
    • 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
  • Mobility
    • Standing calf stretch
    • Hip in external rotation