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SATURDAY 180721

Warm-up:

Individual…

Row or Bike

15 Banded Good Mornings

Pigeon Stretch Both sides

Group…

200m Jog

Zombie Walks Down

Butt Kickers Back

Downward Dog

Upward Dog

10 Scorpions

10 Squats

10 Push ups

Review the workout….

Take 5 minutes to build to starting weights.

***You can partner up for the workout if you are looking for a challenging but less intense workout or cut the rounds back

 

Fitness:

8 Rounds for Time

13 Heavy KB Swings

17 DB Thrusters

400m run

 

Performance:

Saman Hero WOD

8 Rounds for Time

13 Deadlifts (185lb/125lb)

17 Wall Balls (20lb/14lb)

400m run

Thirty-eight-year-old Thai Navy SEAL Saman Gunan delivered oxygen tanks to the trapped boys and their coach but ran out of oxygen for himself on the trip out of the cave system.

**Partner up to share equipment and start at different starting points if needed.

Time cap of 38 minutes.

 

Mobility:

Banded Hamstrings

Roll Posterior

LAX to Plantar Fascia

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