2/19 Friday

Warm-Up 

Aerobic warm-up #1

3 consecutive rounds

30 seconds no break

  1. -Lateral jumps

  2. -Skater jumps

  3. -Mountain climber

  4. -High knees

  5. -Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

  1. -Heel walk

  2. -Toe walks

  3. -Dynamic walk

  4. -Toy soldiers

Partner WOD

10x ping pong the following

  1. 10 KB SDHP (w/35 m/53)

  2. 5 complex (3 mountain climbers + stand up)

  3. 15 DU or 30 single unders (jump rope)

  4. 5 complex (burpee + 2 squat jumps)

  5. 10 KB SDHP (w/35 m/53)

Ray Traitz