Tuesday 160920

Roxanne

Roxanne

Dynamic Warm-Up – Mobility
Prepare to for..

A.
WOD: “Skin it Back:
Row 250 meters
Sled push down and back on the green AFAP (As Fast As Possible)
Rest 1 min
Row 500 meters
Sled push down and back on the green AFAP
Rest 1 min
Row 1,000 meters
Sled push down and back on the green AFAP
Rest 1 min
Row 500 meters
Sled push down and back on the green AFAP
Rest 1 min
Row 250 meters
Sled push down and back on the green AFAP
*All out efforts. Try and match first 250 with second 250…..

*Scale sled lbs accordingly to maintain high output intensity with good mechanics on A.  Ask your coach for help.

Cool Down Recovery

B. Accessory Work (Shoulders)  *see PDF for week on white-board

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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