Tuesday 9/24

Warm up 

A- Roll t spin & hamstrings/ 2x 5m dynamic walk + 7 good mornings

B- Combo Activation #1

Overhead banded circles

Hitchhikers

Band walks (Lateral & FWD/REV)

Skill

Stone G2S & Sprint start rowing

WOD

(W) Test #8

1 minute max effort stone GTS W/#95 M/#145

(M) Test #9

Max effort 500m row

GoFit

Warm up 

A- Roll t spin & lats/ 2x 5m dynamic walk + 7 good mornings

B- Combo Activation #1

Overhead banded circles

Hitchhikers

Band walks (Lateral & FWD/REV)

Skill

Stone squats and G2S

WOD

5x

20:40

-Stone G2S

-Rowing

-Stone Squats

-Jump rope