Warm Up - 02/15/2018 - Warm Up

500m row
3 rounds:
10 ball hamstring curls
10 ball arm to feet passes - slow and controlled


WOD - 02/15/2018 - WOD

With a partner:
40 sec on/20 sec rest for 8 rounds each (4 each partner) of:
Bike cals
DU
Sit-ups
P1 works for 40 seconds P2 rests. Both P1 and P2 rest 20 seconds (transition). P2 works 40 seconds. P1 rests. Both rest 20 seconds....

Extra - 02/15/2018 - Extra

Use the remaining time to do mobility and recover.
2 min each:
couch stretch
foam roal low back
foam roll lats
LAX ball to each foot and calf

A - 02/15/2018 - A

A. Metcon: For Time (Partner Workout)

100-75-50-25 CAL Row

(Partner A does 100 CAL, Partner B Rests)

(Partner B does 100 CAL, Partner A Rests)

(ect.)



B - 02/15/2018 - B

B. 15min HS Walk Practice



C - 02/15/2018 - C

C. 15min Pistol Practice



D - 02/15/2018 - D

D. 15min Mobility



Boot-Camp #1 - 02/15/2018 - Boot-Camp #1

5 RDS FOR TIME
400 m. Run
16 Reverse Lunges
12 Ball Slams