Thursday, Jan. 14, 2016

IMG_2118

011416 WOD

A. 8:00 time cap

600-meter run, then two rounds

1:00 front plank

0:45 right plank

0:45 left plank

0:30 hollow

1:00 rest

B. EMOM 20:00 (5 sets)

Min 1: 100-meter run

Min 2: 10-15 goblet squats (53/35)

Min 3: 40 DUs

Min 4: 10-15 Plyo push-ups off plate (45/25)

>> On-Ramp modifications will be posted on whiteboard

C. Mobility

Foam roll lats 2:00/ side

Quad smash with lacrosse ball 2:00/ side