9/26/16

Mobility-Hip and Ankle Prep

Warmup-

2:00 Saddle Pose

1:00 R/L Pigeon Pose

1:00 R/L Couch Stretch

then, 3 Rounds NFT

15 Box Hamstring Curls

25m walking lunges

5 Empty Bar Back Squats

A) Back Squat 4RM

*25 mins

B) WOD: AMRAP 4

5 Burpee Box Jumps

10 Ring Dips

15 Sit ups

20 Wall Balls (20/14)

25 Double Unders

*rest 2 mins then,

AMRAP 5 of same movements

*Start back at the start

 

Time

Prior to class Mobility

0-15 Warmup

15-40 Squats

40-45 Rest/Setup

45-End WOD

 

Categories: WOD

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