Wednesday Nov 21, 2018

 

  • Warmup
    • Line Drills
      • 200 Meter Run
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson  
      • Walking Spidermans
      • Walkouts
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
  • Movement review
  • Rehearsal
    • 1 Round
      • 50 Meter Wreck Bag Run (Each)
      • 50 Meter Run (Each)
      • 5 Calorie Row (Each)
  • WOD “Wrecking Ball” Teams of 2
    • 5 Rounds (25 Minute Cap):
      • 100 Meter Wreck Bag Run (50/30)
      • 200 Meter Run
      • 40/30 Calorie Row
    • Partner 1 runs 100 meters with Wreck Bag, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.
  • Mobility
    • Standing calf stretch
    • Hamstring flossing