Warm-up:
15 leg swings
15 ankle rolls
15 squats
400m jog
Inch worms down
High knees back
10 pull-ups
Handstand practice
15 hollow rocks
Pigeon stretch
WoD:
Go solo or partner
For time:
Run 1600 Meters
40 Chest-to-Bar Pull-Ups or pull-ups
30 Handstand Push-Ups or L seated DB press
Row 2000 Meters or run 1600m
30 Handstand Push-Ups or L seated DB press
40 Chest-to-Bar Pull-Ups or pull-ups
Run 1600 Meters
**40 minute cap
Mobility:
Lax to plantar
Mash calves on KB handle
Roll posterior
Banded Lat and shoulder
Read more
October Athlete of the month: Meghan Murray
October 9, 2021
Athlete of the Month for September: Larry Whittington
September 12, 2021