september-6-2013 |
view on CFSD site
Mobility:
15min Trainer led mobility to calves and unglue the achilles and any ankle tissues.
5min Trainer led mobility to any residual problem area from the week.
MuscleChainRecruitment/Core:
4rds
40situps
Mx full plank hold
WOD:
6sets of each movement w/ 1min rest between each movement
200m Row
rest 1min
Sprint from lightpole to door
rest 1min
continue…..
Penalty: 1 broad jump burpee per second of deviation from first row compared to last row