20170731

Warmup:

3X Jog 30’/Back Pedal 30’

High knees 30’

Butt Kickers 30’

Knee hug to hip opener 30’

Reverse lunge 30’

Inchworm 30’

Calf stretch on rig x30 sec per side

WOD:

For Time:

400M Run

2K Row

400M Run

2 Mile Assault Bike

400M Run

500M Ski Erg

400M Run

 

Scaling Options:

For every 400M run ->500M on rower or .7M on Assault Bike.

 

Cool Down:

Roll out hamstrings and glutes

 

OH banded stretch

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