Wednesday July 5th, 2017
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Category: WOD

Wednesday July 5th, 2017

Warm up-

1.) Dynamic Mobility

:60 IT Band Foam Roll

:60 Lat Foam Roll

10 Roll over V- sits

10 Lying Leg X-over

10 Lying Dynamic Hamstring

:15 Samson Stretch

10 Scorpions

:10 Dynamic Calf Stretch

10 Russian Baby Makers

2.) Row Intervals

6 Rounds

:20 Sprints

*Increase Speed each Round

WOD-

In Teams of 2:

500m Row Sprint

1000m Row Sprint

2000m Row Sprint

*Partner A goes, Then Partner B

Post WOD-

1.) 1 Round

10 Strict T2B

20 Straight Leg kipping T2B

30 T2B

2.) 3 Rounds

1 MU + 3 Dips + 1 MU

Or

MU Transitions

:60 Couch Stretch/side

:60 Upper Back Foam Roll

 

 

 

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