WOD NOTES
Assistance work followed by some quick cardio intervals.
Fitness and Performance
Dynamic prep
Inchworm x 3 reps
Band triangle hip release x 30 seconds
Boot straps x 6 reps
3 sets
Single leg KB DL x 6 each
Elbows out ring row x 12
Hollow rocks x 15
E2M02M x 3 (18 minutes)
10 Calorie Assault Bike
15 Calorie Ski Erg
20 Calorie Row
Sport
Dynamic prep
Prayer stretch x 30 sec
Biceps opener 5/5/5/5
Indian club circles x 12
5 sets
C&J doubles @60-80%
Clean Pulls 4 x 3 @110%
Front Squat 4 x 3 @70-85%
3 sets
GHD hip extension x 12
HS walk x 30 feet
Rest 2 minutes
Cardio finisher:
400 m Run @70%
250 m Run @80%
400 m Run @70%
250 m run @90%
400 m run @70%
