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SATURDAY 171028

Warm-up:

Individual…

Row or Run

Crossover Symmetry

10 Dislocates

Group…

Bear Crawl Down

Zombie Walks Back

10 Squats

High knees Down

Twisting lunges back

10 Push ups

Ostrich Walks Down

Butt Kickers Back

5 Burpees

 

Fitness:

5 Rounds of:
20 KB Swings
10 Dumbbell Push Press

3 Rounds of:
10 Strict Pull-ups
20 Wallballs

1 Round of:
40 V Ups
40 Goblet Squats

 

Performance:

The Wodapalooza Miami Mash-up

5 Rounds of:
10 Deadlifts (225, 155lbs)
10 Handstand Push-ups, Any Style

3 Rounds of:
20 Pull-ups
20 Wallballs (20, 14lb) to 10ft

1 Round of:
40 Toes to bar
40 Overhead Squats (75, 55lb)

**Fine a group of 3 people.  Each person will start at a different couplet and will be given a 10 minute window to complete it.  They will move onto the next section once the 10 minutes has elapsed and will be complete once all three stations are completed.

 

Mobility:

Roll Posterior

Mash Quads

LAX Plantar Fascia

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