WOD Thursday February 7th

Mobility:
Runners Lunge x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Warm Up:

25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 reps

Push Ups
– Scap Push Ups x 10
– TEMPO Push Up x 3-5 reps
– Full Push Up x 5 reps

Squats
– Russain Squats x 5
– TEMPO Squats x 7
– Squats x 9 reps @ Workout Speed

WOD

3 rounds for time:
1000m row or 1000m run or 3km Bike
5 rounds of “Cindy”
5 STRICT Pull Ups
10 Push Ups
15 Squats
** Time Cap – 30 minutes **

*Pack
3 rounds for time:
1000m row or 1000m run or 3km Bike
3 rounds of “Cindy”
5 Strict Pull Ups or Kipping Pull Ups
10 Push Ups
15 Squats
*Pup
3 rounds for time:
750m row or 800m run or 2km Bike
3 rounds of “Cindy”
5 Banded Pull Ups
10 Knee Push Ups
15 Squats