Mobility:

Groin/Hip Mobility Work

All videos courtesy of Barbell Shrugged.  We’ll go over these various drills during class.

WOD:

400m Run

15 Burpee over KB

15 KB Goblet Squart (53/35)

200m Run

15 Burpee over KB

15 KB Goblet Squart (53/35)

200m Run

15 Burpee over KB

15 KB Goblet Squart (53/35)

400m Run

15 Burpee over KB

15 KB Goblet Squart (53/35)

Burpee over KB – face KB, drop down for burpee, when you come off the ground, jump over KB.

Scaling Options:

Run – row 500M for 400M run, row 250M for 200M run

KB – 35/25

Extra:

Skill: Burpee to pistol

Drop down into the bottom of a burpee (chest and thighs are in contact with the ground).  As you come off the ground, land in a pistols (if the crease of the hip is not below the knee, go down until it is before you come up) then stand all the way up.

Video courtesy of Pat Flynn