Friday, December 17th, 2021

Coach led warm up

Lacrosse ball mobility

Then,

3 rounds of:

1:00 bike

10 pike to push up pike to pigeon

8 box step up jump down

WOD

For Time:

50 Box Jump Overs (30/24”)

50 Double KB Deadlifts (70s/53s)

50 Wall Balls (30/20#)

Post time to Wodify and Whiteboard

Recovery

Accumulate:

1:00 Groiner Stretch / ea. Side

1:00 Pigeon Stretch / ea. Side

Extra Credit

For Time:

250/200m Row

500/400m Row

750/650m Row

1,000/800m Row

750/650m Row

500/400m Row

250/200m Row

– Rest 1:00 between efforts

Post time to Wodify and Whiteboard