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WEDNESDAY 161116

Warm-up:

Individual….

Row 500m

Crossover Symmetry

15 Good Mornings

Group…

Bear Crawl Down

High Knees Back

Spiderman Crawl Down

Perfect Stretch Back

 

Fitness: and Performance:

Every 3 minutes, for 15 minutes (5 sets):

Pause Front Squats x 4-6 reps @ 3 sec descend, 1 sec pause
WoD:

Three sets of:
Against a 3-minute running clock, complete…

Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

 

Mobility:

Banded Lat/Shoulder Stretch

Roll Posterior

Couch Stretch

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