january-23-2015 |
view on CFSD site
Mobility:
10min Trainer led mobility to lats
5min to any sore area
MCR/Core:
5-10min ring practice/skin the cat/etc
WOD:
10-9-8-7-6-5-4-3-2-1 Ring Dips
1-2-3-4-5-6-7-8-9-10 WallBalls
During Transition between stations conduct 3 broad jumps or 3 burpees
KICKER- every 2min kicker is called out and on the spot athlete choice of 10 Pushups w/ hands on wallball OR 20 ABMAT Sit-Ups
20min Time Cap