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THURSDAY 160908

Warm-up:

Individual…

Row 500m

Crossover Symmetry

12 High Box Step Ups

Group…

Samson Lunges Down

Inch Worms Back

Karaoke Down and Back

 

Fitness and Performance:

Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps

Go heavy the final steps should not be performed without struggle.

Record dumbbell or Kb weight (not total weight)

WoD:

Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

**Score is total rounds and reps

Group Cooldown: 200m jog/walk

 

Group Mobility:

Couch Stretch 1 minute each side

Partner Mash quads with foot

Roll out

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