Warm Up

Run 1 lap

High Knees

Butt Kickers

Dynamic Stretches

Shoulder Triplet

10 PVC Thrusters

10 Thrusters w/unloaded barbell

Skill Work

A) Couch Stretch 2min/side

B) Lacrosse Ball Roll feet (arches/fascia) 1 min/side

C) Movement Review

WOD

“Cement Mixer” (CFNE)

7 rounds of:

Every 3 minutes complete:

400 meter Run (500m Row) *

12 Toes to Bars

Rest remainder of the 3 minutes after you complete the TTBs, then repeat….

* This is tough wod and you have to get cooking on the Runs.  If people can not complete 3 laps fast enough or fails at some point.  Have them drop down to 2 laps.

 

IF IT IS RAINING AND RunNING IS OUT:

7 rounds for time:

40 Double Unders (x3 singles or tuck jumps)

10 Grasshoppers (L then R is one rep)

10 Toes to Bar