Thursday, Jan. 11, 2017

CF Upcountry athlete Sasha helped her KKHS basketball team defeat Baldwin on Wednesday during Senior Night. We go to almost every game; we’re so proud of the girls and their coaches!

011217 WOD

A. Three rounds of:

V-up to candlestick (3-second eccentric) x 5 reps or leg raises x 10 – 15 reps

Arch-ups x 10 – 12 reps

Single-leg glute hip bridges x 8 – 10 reps / side

Rest 0:30-0:45 between movements. Complete three rounds

B. Every 5:00 for 20:00 (4 sets)

Run 400 meters

16 single-arm alternating dumbbell snatches (pick weight)

16 plyo push-ups off plate (45/25)

>> On-Ramp

Every 5:00 for 20:00

200-meter run or 250-meter row

10-16 single-arm dumbbell snatches

10-16 modified push-ups

C. Mobility

1. Calf smash with kettlebell

1:00 / side

2. Lat smash with foam roller

1:00 / side