Thursday, August 8th, 2019


50ft Pigeon stretch

15 Superman ext

50ft knee pull to chest

15 bird dogs

50ft Samson stretch

15 plank push ups (elbow to straight arm)

Coach led warm up 

Foam roll


10 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of push-ups

Rest 15 seconds

Post total calories rowed and push-up reps completed to comments

Post wod recovery

Jog 800m

6 “ATYT” with 3 sec negatives

Spend 5 min with lacrosse ball