Thursday 1/3/19

WOD (performed first): For timeRun 1 mile


WOD: 3-5 Rounds NFT (score ea station, rest as needed in between stations)A) 12 Sledge hammer swings (6 / side) B) 50 ft handstand walk OR 5 steps ea direction wall facing lateral handstand walkC) Sprint to end of fence and backD) 12 KB windmills (6 / side)


Accessory: 2 min eaA) Diaphragmatic breathingB) Foam rolling (area of choice, ask coach for assistance)C) Stretch of choice (ask coach for assistance)