may-1-2013 |
view on CFSD site
Mobility:
10min trainer led mobility to shoulder and under arm/lat
Core:
Turkish Get Ups: Keep good form!
4 strongside/arm
16 weakside/arm
WOD:
100KBS for time: 2/1.5/1 depending on skill & weight
Penalty for drop is 10 squat burpees
Americano or Ruski depending on level of conditioning&skill proficiency
Cool Down: 600m row
Trainer led skill based cool down on row. Keep ULTRA SLOW PACE. Focus on skill.