5/8 Wednesday

Warm up 

Aerobic Warm up #2

3 consecutive 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

3 rounds of:

10 SB push up drag

20 SB bent over rows

2 minute SB run

Ray Traitz