Friday, December 3rd, 2021

Coach led warm up

Lacrosse ball mobility

Then,

Part A

2 Sets:

30 High Knees

30 Butt Kickers

20 Skips for Height

20 Jumping Jacks

10 Broad Jumps

10 Lateral lunges

Part B

3 Sets:

400m or .4k Bike

20 Alternating DB Hang Muscle Cleans

WOD

4 Rounds For Time:

400m Run

100m Farmer Carry (50s/35s)

Post time to Wodify and Whiteboard

Recovery

Accumulate:

1:00 Foam Roll Quads

1:00 Foam Roll Lower Back

1:00 Foam Roll Calves

Extra credit

4 Rounds:

1:00 Sandbag/ball Hold (150/100)

10 GHD Superman KB Rows (35s/25s)

Max Set Bar Muscle-ups (mod: 10 kip jumping bar muscle up, 10 box muscle up progression, or max banded pullups + max banded bar dips)

– Rest 3:00