12/11 Wednesday

Warm-up 

Aerobic Warm-up #2

TWO ROUNDS

30 seconds no break

  1. -Prisoner step-ups

  2. -Mountain climbers or sliders

  3. -Flutter kicks

  4. -Pop squats

  5. -Butt kicks

  6. -Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

  1. -Sampson

  2. -Knee hugs

  3. -Dynamic walk

  4. -Walking pigeon

WOD

5 rounds of:

20 SB deadlifts

40 SB step up w/12” m/20”

30 dips 

Ray Traitz