1/21/2014

WARM UP

Stick pass through
Walking lunge
Squat
Good morning
Sit up
Back ext

BUY IN

Back squat
5x 5 - 80% 1RM

WOD

Row or Run a 5k

*if snow prevents run OR there are more than three people who want to row...

As a class row a half marathon (21,097.494 meters), alternating the athletes who are rowing every 250m (all rowers in use).
Other athletes not rowing should be practicing DU or holding plank

CASH OUT

Practice efficiency with KTE or T2B

MOBILITY

Hamstring and glutes