Thursday 1/11

WARM UP

3 rounds:
1:00 duck walk
1:00 down dog
1:00 hip bridge

SKILL

Deadlift (for quickness)
5 x 5 with bands
*athletes should begin around 50% of max and add banded resistance by standing on a band looped over the bar. Add weight from there.

WORKOUT OF THE DAY

4 rounds for time:
500 meter row
400 meter run

Wednesday, January 10th, 2018 at 11:14 pm / WOD