WOD

WOD 2018.02.15

Warm up:

3RFQ:

10 banded side steps

10 banded f/w & b/w steps

1 length twisting bear crawl

 

ankle mobility

calf mobility

 

Strength:

Shrimp Squats + Progressions

Superset:

  • 4 sets of 10 Shrimp Squats (per leg)
  • 10 lunges

The movement is fluid, the shrimp squat flows into the lunge, the foot never touches the ground!

 

Metcon:

“Tabata Me Crazy”

20s of work/10s of rest. 8 rounds. complete tabata for each movement before moving on.

Jumping lunges (holding onto rings)

Supine Pull Ups

Hollow Rocks

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