Warm Up:
- Foam Rolling (5 minutes)
-Forward lunges
-High knees
-Butt kicks
-deep, slow squats
-shoulder pass-throughs with PVC
- Jump Rope work (3 minutes)
-Shadow boxing – 5 minutes (all combatives)
WOD:
Part 1:
10 sets of 10 (with 10 sec rest in between each set)
finish all 10 sets before moving to next technique
1. Thrusters – 65#
2. Pushups
3. V-ups
Part 2:
Row 1 minute at a fast pace; rest 10 sec
Repeat 10 times
Did this outside in the cold. I don't know what it is about here but the cold really does suck. Did not include the rowing first part was enough. Overall not bad but my form suffered at the end.
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