Thursday 072315

New Format!  Do: 1) Recovery   or 2)The Thursday WOD

-no making up a previous days workout

Warmup for everybody

While taking 15 sec turns on the battle rope
5 mintues of “Cindy”

5 jumping pullups

10 pushups

15 squats

Recovery WOD

_____

Mobility for 10min

Target muscles that you need to but remember the “Core to Extremity” principle with Mobility

Stretching for 10 min

_____________

Skills and Drills: NOT FOR TIME

chip away at these until time is up, repeat the list if you need more to do

1) 2 minutes on the Slackline

2) 1:00 on Battle Rope

3) 2 minutes of Double Unders

4) 5 snatches with empty bar

5) 2 minutes in the bottom of the squat

6) 10 handstand kick ups (not on wall or onto wall)

7) 2:00 of situps

9) Jog 800m slow

10) 10 slow descent body levers

 

Thursday WOD

Strength

5×5 Deadlift

Metcon

 

10 rounds of:

10 Burpees

10 SlamBalls

5 pullups

 

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