Thursday 8/29

Warm Up 

A- Roll hip flexor wad + calves/ 30 step up with a pop (15R/ 15L)

B- 1 mile run/2K row

-back peddle

-side shuffle

-carioca

-sprint

-broad jump 10m

Skill

Alternating strict slow TTB

WOD

5 rounds NFT

400m run

10 deliberate horizontal ring rows

10 alternating strict slow TTB

GoFit

Warm Up 

A- Roll hip flexor wad + calves/ 30 step up with a pop (15R/ 15L)

B- 1 mile run/2K row

-back peddle

-side shuffle

-carioca

-sprint

-broad jump 10m

Skill

Movement standards 

WOD

Tabata the following:

-Jump rope 

-Ring rows

-Mountain climbers

-V ups