WOD times Friday are at 730a and 9a ONLY!
Dynamic Warm-Up – Mobility
With a partner, 14 rounds (total)
30 Air Squats
20/16 Cal Row
10 Burpees over erg
B. Above and Beyond:
B alternate for 4-5 sets
B1 back squat, 4-5 reps, 2 sec pause at bottom
B2 single arm ring row, max rep.
Start with weak arm, match reps with strong arm.
C rotate for 4-5 sets
C1 L hang from rings, max time
C2 bottoms up double KB carry, 100’ (down and back length of rig)
C3 duck walk, 100’
Recap: we want the knees and feet straight, with the knee coming directly over the toe, like a tiny lunge.
No kettle bells, this is just the simplest video to see his legs in action.