Wednesday 4/11/18

Strength: None

WOD: 40 min, NFT, 5 Rounds max

A) 5 cone burpee suicide
B) GHD sit ups with med ball toss
see coach for reps / weight
C) 1 min max cal bike
D) Palms forward KB farmer’s carry to end of fence / Rack carry back
Accessory: Mobility – start with the one you need the most, work through as many as able
accumulate 90-120 sec / side, min hold 30 sec
A) Half kneeling ankle dorsiflexion
B) Half kneeling hip extension
C) Quadruped T-spine rotation
D) Quadraped hip adductor stretch