Warm up:
3x:
10 halo
10 figure 8 to hold
10 goblet squat
1 tgu
Skills:
Group A: 6 min. of 30/30 row (121m/125/126/127/130/131)
Group B: 10 deck squats, 5 ankles to bar, 10 cossack lunge
WOD: Tabata - 20/10 for 8 rounds at each station. 90 sec. rest in between stations:
Quad squat/hop
Body saw
Double high-pull (20 lb.)
Side to side jump
Wednesday 091111
4 hours ago