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WEDNESDAY 150506

Warm-up:

Row 500m

10 pull-ups

10 GHD sit-ups

15 hollow rocks

15 leg swings

High knees down

Butt kicks back

Skipping high knees down

Burpee broad jumps back


WoD:

Every 4 minutes, for 24 minutes (6 sets), for times…

Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)


Extra mobility time:

10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.


Extra midline work:

50 V ups

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