Thursday August, 27 2020

Warm Up

Mobility:  Banded Ankle Mob 1:00/side  https://www.youtube.com/watch?v=dretpZrXvIo

1 Round:
2 Lap Jog
20 (Total) Cossack Squats
20 (Total) Duck Walks
10 Leg Swings (Side to Side, each leg)
20 (Total) Toe Pulls https://www.youtube.com/watch?v=pPJTKX1v9MY
20 (Total) Frankensteins https://www.youtube.com/watch?v=XCQQAvNRE1A
10 Jump Squats 

Strength/Skill

1-Mile Run or 2K Row

WOD (Strict 16-minute Time Cap)

400m Run
30 Alternating DB Snatches
400m Run
50 Box Step Ups
400 m Run
30 Alternating DB Snatches
400m Run 

F:  KB Swings for DB Snatches
P1: 50/35
P2:  Light DB or KB Swings
C: 50/35; Single DB Box Step Ups 

Post-WOD Cooldown/Mobility (optional)

Kneeling Hamstring Stretch 1:00/side

Low Back Foam Roll 2:00