Regional WODs are out!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– back ext.
– hollow hold
– wall squats
– double unders

Then

FITNESS-
A. DL – 5 x 5, rest 60 sec
+
11 min
7 min amrap burpees to 6″ target
3 min max jump rope
1 min max plank hold

PERFORMANCE-
A. DL – build to perfect form tough single
+
11 min
7 min amrap burpees to 6″ target
3 min max double unders
1 min max plank hold




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