THE 4:30 BUNCH.
Warm-up:
9 – 12 – 15 Reps of
Calorie Row, Walking Lunges, Sit-ups
Dynamic Stretch
Strength:
ATG Split Front Squat
(10)2 (Rt+Lt=2)
(6)4
Keep the weight manageable and use a block or a box to maintain correct geometry, (heal flat on lead leg.)
WOD: SKIPPY KAREN
For Time:
10 Rounds
15 Wallball 20/14
25 Double Unders
Time Cap 20 min.
Icing:
KOT – Calf Stretch
KOT – Reverse Sled Pull