Tuesday 22 January 19


Published January 19, 2019


warm up

row 1000 meters - 0-250 slow, 250 -500 fast, 500 - 750 slow, 750 - 1000 fast

5 x 5 pass thru / 5 x around head / 5 press

20 arm circles forward / back / crosschest

lunge / pigeon stretch - 1 minute each

cossack squat - 10 each side

10 step over and back

10 up / down dog

 

3 rounds of 5 burpees / 10 wb / 15 sit ups

 

WOD - Break up any way you want

 

100 burpees

150 wall balls

200 sit ups

 

time cap 25 minutes


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