Wednesday, October 13th, 2021

Coach led warm up 

Box and band stretches

Then,

2 rounds W/ ball of:

50ft backwards overhead throw

10 Russian twist

50ft ext. throw

10 Russian twist

50ft lateral throw

10 Russian twist

WOD

As many reps as possible in 14 min of:

100 calorie row

100 burpee box jump or step overs (24/20)

100 slam ball (50/30)

• split reps how you’d like. (I.e. 10 rounds of 10 reps ea., or 20 rounds of 5 reps etc.)

Post reps completed and the rep count you chose to Wodify and whiteboard 

Cool down

Spend 5 min on lacrosse ball 

(Glutes, low back, chest)