Wednesday September 9, 2020

Warm Up

Mobility:  Banded Squat 2:00  https://www.youtube.com/watch?v=yPbzGaNSsqk

2 Laps
20 Duck Walks
10 Squats Jumps
20 (Total) Speed Skaters  https://www.youtube.com/watch?v=KOTEyGY93OY
20 (Total) Iron Crosses  https://www.youtube.com/watch?v=-m-FXTMudwk
20 (Total) Scorpions https://www.youtube.com/watch?v=XF7sbf_7DHY 

Strength/Skill
Spend 5-10 minutes warming up/setting up for the WOD 

WOD
For Time (Strict 30-minute time cap):
40/30 Calorie Row
3 Rounds of “Kelly”
40/30 Calorie Row

1 Round of “Kelly”:
400m Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

F:  35/20 Cal for the Row and 1 Round of Kelly
P2:  2 Rounds of Kelly instead of 3
C:  50/35 Cals

Post-WOD Cooldown/Mobility            

Calf Foam Roll 1:00/Side
Frog Stretch 2:00