Thursday 3/22/18

Strength: None
WOD: Partner WOD, one partner working at at time (relay style), 40 min cap
1 mile run (2 x 400m / partner, must tag partner)
1 mile row (2 x 400m / partner)
100DU’s (50 DU or 150 SU / person, split any way)
150 med ball partner sit ups (total reps, alternate ea rep)
1 mile run (2 x 400m / partner, must tag partner)
1 mile row (2 x 200m / partner)
100DU’s (50 DU or 150 SU / person, split any way)
Accessory:
Core:
 Hollow body hold – accumulate 2 min, perform cal bike sprint each time you break (M-10, F- 8 cal)
Suitcase hold – 4 x 20 sec / side AHAP
Mobility:
2 way ankle dorsiflexion 3 x 30 se ea
Supine T-spine rotation