Monday, March 12, 2018

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 Warm up:

1 min high knees followed by 3 perfect stretch per leg

1 min jumping jacks followed by 3 perfect stretch per leg

1 min butt kicks followed by 3 perfect stretch per leg

1 min scissors kicks followed by 3 perfect stretch per leg

Cross over Band activation (3 rounds)

forward, side ways and backwards 5 feet each direction

Band activation x 15

WOD:

Partner WOD: (Station rotation to get max reps 2 min on 1 min off)

Your score is no of reps through all nations

Station 1- Snatches- split as needed (Rx squat 95/65, Scaled power 65/35)

Station 2- DB push press(2 DB) – split as needed (RX-50/35, Scaled 35/20)

Station 3 – Burpees

Station 4 – DL (RX 225/155, Scaled 125/85)

Station 5 -Rope climbs

Cash out:

Take the skill you fear most and face it for 7 min running clock