Thursday 060630

Dixie

Dixie

 

Dynamic Warm-Up – Mobility
Prepare for..

A.
WOD Team Baller
In teams of 2, only 1 athlete working at a time, complete:
80 KB Russian swings Red/Green Green/Purple Blue/Orange
200m Run w/ med ball* 
80 Wall balls 20/14 14/10 10/8
200m Run w/ med ball
60 Burpees
200m Run w/med ball
80 Wall balls
200m Run w/ med ball
80 KB Russian swings
*Both athletes run at the same time, trading off with who holds the ball.

*Scale reps and weight of movement as needed for smooth mechanical progression on A .  Ask your coach for help.

MWOD: Internal Rotation

Bro, Your Internal Rotation is Lacking | Feat. Kelly Starrett | Ep. 89 | MobilityWOD

 

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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