TUESDAY 150405


Run or Row

10 Dive bomber push ups

10 Scorpions

Zombie walks down

Bear crawl back

Cobra/upward dog pose

12 GHD Situps

12 Back Extensions on GHD

15 Leg swings

15 Ankle rolls


Team WoD:

In teams of three, perform three rounds each for time of:

Row 800/650 Meters
Run 400 Meters
20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Rower as soon as the teammate in front of them is off and has begun the 400 meter run.

Record your total work time as an individual.



Banded hamstrings

Lax to Plantar

Pigeon Stretch

Couch Stretch

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