Thursday WOD – 080615

Marc

#tbt to 2012 when Marc first started at WCCF!

WORKOUT OF THE DAY

Fitness
1. Warm up – Same as last Thursday
Run 400m – slow pace
Walk on Toes forward, Shoes off
Walk on Toes backward, Shoes off
Walk on outside of feet, Shoes off
Walk on inside of feet, Shoes off
Walk on heels, shoes ON
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC OHS
10 Heidens
10 Pull-ups/Ring Rows
10 Dips/Push-ups
10 Sciatic nerve floss, each leg
:30 Couch Stretch, each leg

2. Jump Rope Practice
Double Unders. If you can do 75 unbroken Dubs, work on Triple Unders.

3. AMRAP 15
40 Double Unders
20 Calorie Row

Performance
ENDURANCE CLASS:
1. Warm up
1k Row
300 Singles
1k Row

2. Sledz
Intro (to Hell) Test
30 yards x 8 @ Bodyweight
-Rest 1:00

AFTER CLASS:
3. 20:00 Stretch and Mobilize