Tuesday, December 10
Out of difficulties grow miracles.
Warm-up
3 sets, not for time, of:
2 minutes of jogging, biking or rowing (if you can, switch option every set)
20 seconds of banded steps forward and backward
10 m high knees
10 m butt kicks
10 m of lunges
Strength/Skill
After WOD:
Superset
3 rounds for quality of:
Farmer Carry, pick load, 100 ft
Movement Demos
Single Leg Vertical Jumps 3x20
Athlete Instructions
2-3 sets, 8-10 reps per leg OR 5 minutes of practice.
Movement Demos
WOD
2 rounds for time of:
Air Bike, 2500 m
Row, 1000 m
Run, 800 m
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling