Thursday 1.7.21

by Spearfishyoga

GROUP PREP

3 min Row/Sk

10 Shuttle Jogs

5 Up Dog to Down Dog

5 Burpees

10 banded Straight arm pull downs

10 DB Bent rows (light)

10 DB Press (light)

STRENGTH/SKILL

Rope Climb or Sled Drag

3 sets of 1

Handstand Push-ups, Ring Push-ups, or Push-ups

3 sets of 5-10

WOD

For Time:

10 Shuttle Sprints (5 down and backs)

10 Cal Bike

20 Shuttle Sprints

20 Cal Bike

30 Shuttle Sprints

30 Cal Bike

20 Shuttle Sprints

20 Cal Bike

10 Shuttle Sprints

10 Cal bike

MOBILITY

3 way banded Hamstring Stretch

OPTIONAL POST WOD

200ft mixed farmers carry (1 arm front rack, 1 arm suitcase) – rest as needed

Accumulate 1 min Ring L sit