Friday 171124

WOD times Friday are at 730a and 9a ONLY! 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:  

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.