Wednesday, January 10, 2018

Warm up & Activation

20 Passthroughs

Pidgeon stretch 2 minutes each side

Saddle pose 2 minutes

Squat therapy w/10lb plate, 5 reps

WOD

Team race, first team to 6k on their rower wins

Teams will have a team member on rower in a sprint, when they need to break they will go do 5 Knees to elbows, 5 push ups, 5 jumping lunges then return to back of their teams line. Teams may partition the row as desired. All rowing should be at max effort sprint pace.

Close out

Remainder of class time Bench press heavy sets of 2,