Warm-up:

Individual…

Run 400m

Crossover Symmetry

15 Hollow Rocks

Group…

Junkyard Dog partner warm-up

Warm up movements

 

Fitness and Performance:

Partner WoD:

3 Rounds for time:

50/35 Calories of Assault Bike/Rower
100 Double-Unders
25/15 Strict Handstand Push-Ups
Run 800 Meters
30 Toes to Bar
30 Push Presses (95/65 lbs)

35 minute time cap.

 

Mobility:

Partner mash quads with foot

Couch Stretch on Wall

Roll out

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SATURDAY 20210417

April 16, 2021

FRIDAY 20210416

April 15, 2021

Athlete of the Month for May: Kate Sanders

April 15, 2021