WOD – Sun, Nov 20
Warm-up
SPECIFIC WARMUP
5 sets:
:20 run, row, bike, or ski
:10 rest
:20 run, row, bike, or ski
:20 rest
221120 WOD (Time)
RX
For time:
5k run or row or 10k bike
INTERMEDIATE
Same as Rx’d
BEGINNER
For distance:
On a 20:00 clock:
Run or row or bike
Cool Down
Accumulate:
1:00 lacrosse ball foot roll/foot
2 rounds:
:30 cardio
:30 straight leg sit-ups
MED BALL TOSS
1 round:
:30 granny toss
:30 bounce pass
:30 chest pass
:30 side toss, right
:30 side toss, left
:30 roll pass
:30 overhead throw
:30 squat + throw