Warm up
A- Roll t spin & lats/ 2x 5m dynamic walk + 7 good mornings
B- 800m run
2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*
Skill
Horizontal bar rows
WOD
20 minutes of:
50m lateral sled drag w/75# m/135#
10 horizontal bar rows
20m single arm OH walking lunge
GoFit
Warm up
A- Roll t spin & lats/ 2x 5m dynamic walk + 7 good mornings
B- 800m run
2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*
Skill
Horizontal bar rows
WOD
5x
30:30
-Sled drags
-Horizontal bar rows
-Sit ups
-Shuttle runs
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