Thursday, Feb. 4, 2016

“Today is a new beginning.”

020416 WOD

A. Against a 3:00 running clock:

Run 200 meters or row 250 meters

30 consecutive double-unders or 60 consecutive singles

30 Russian twists (weight is optional)

Complete three sets; stretch during rest period before top of the next minute

B. Three rounds for max reps:

1:00 burpee box jumps (24/20)

0:30 rest

1:00 leg raises

0:30 rest

1:00 Russian kettlebell swings (53/35)

0:30 rest

1:00 row for calories

0:30 rest

>> On-Ramp

Modifications will be posted on whiteboard

C. Mobility

1. Pec / front delt smash with lacrosse ball

2:00 / side

2. Quad / IT band rollout with foam roller

2:00 / side