04242017

Warm-up (0-10)

Four Rounds of:

30 skips

10 squats

5 push-ups

Heel walk (down and back)

Toe Walk (down and back)

MWOD (10-15)

Calf smash

---

WOD (15-50)

With a partner:

100, 90, 80, 70, 60, 50, 40,30,20,10

Double-Unders

Sit-ups

200 meter run after every set

-partners must switch every 10 reps

-both partners run

 

Scaling

-singles may replace doubles

-we will adjust volume as necessary

-rowing may replace running only if you have a medical condition (I need a note)

 

Desired Stimulus

work cardio and core while training your ability to recover with short intervals of rest

 

Post Mobility/Cool down (50-finish)

Calf Smash

Med Ball T-spine extension