august-14-2013 |
view on CFSD site
Mobility:
15min trainer led mobility to quads. 5min start with roller, be sure to hit each major portion then move to lacrosse ball and hit each different muscle portion of the quad.
MuscleChainRecruitment/Core:
6min of KtE. Mx effort til you come off bar. Drop and reset each time the minute turns over. If you drop after 15sec, that is your set, wait for the next minute.
WOD:
4rds for time
-500m row
-20pullups
-10 broad jumps
Trainer led cooldown&stretch