Thursday, January 6th, 2022

Coach led warm up

Lacrosse ball mobility

Then,

Tabata :20/:10 for 6 min of:

Flutter kicks

Swimmers kicks (from superman position)

Hollow knee to elbow crunch

KB dead lift (working weight)

WOD

For Time:

50 burpees

then,

4 rounds of:

20 alt. single arm Russian swings (53/35)

3 x 50ft shuttle sprint (rig to wall)

5 wall walks

3 x 50ft shuttle sprint (wall to rig)

(* 20 min cap)

Post time to Wodify and Whiteboard

Recovery

3 sets:

1 min ski erg (light damper, easy pace)

:30 Banded chest stretch (band high, hands behind back