Tuesday November 24th WOD

Warm up:  1,000m row + 1 round

-10 Air squats, strict pull ups, lateral lunges, ring dips and hollow rocks


Mobility: Squat prep

-Ankles, legs/glutes, hip flexor

Strength:  20-10-10

Conditioning:  3x500m row

-Work to rest 1:2


-1 burpees penalty per second difference in row times

-Burpees performed at the end of all 3 rows

Post:  Cool down walk or jog

Nick ProhaskaComment