WOD 11.17.14 Monday

Warm-up

  • Calf and ankle mobility
  • 20 Scapular Push-ups
  • banded shoulder stretch
  • 2 minutes Double/Triple under practice
  • 5 Inchworms
  • 10 Groiners
  • 15 V-ups
  • 20 Jumping Lunges

A. 3 RFT  (35 min cap)

  • 20 Grasshoppers (l/r equals one rep)
  • 200 meter DB/KB Suitcase carry (50/35#)
  • 40 Double Unders or 80 Single Unders
  • 10 Hang Power Cleans (135/95#) (95/55#)
  • 20 Pushups
  • 20 Walking Lunges with DB/KB
  • 90s Row or 90s Airdyne sprint

B. Mobility

  • 45s/side Pigeon stretch,
  • 2 min Straddle stretch
  • 45s/side Calf stretch
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