february-24-2014 |
view on CFSD site
Mobility: 5 min lacrosse ball on box PER leg, then 3 min PER leg achilles with bar
Warm-Up: 2 ROUNDS BW & KB Warm-Up
MuscleChainRecruitment/Core: 5 min Hollow Rock practice or 6 max holds if porficient
WOD: 6 sets w/1 min rest between each – Cap 30 mins
Set 1:
Sprint Lamp to Door
30 Burpees (squat landing)
Set 2:
Sprint
30 KBS
Set 3:
Sprint
30 Goblet Squats
Set 4:
Sprint
30 Burpees (squat landing)
Set 5:
Sprint
30 KBS
Set 6:
Sprint
30 Goblet Squats