Emily and Lorrie
WARM-UP:
2 Rounds of 200m Run, 15 KB Swings, 50 Clicks, 10 Goblet Squats
Dynamic Stretch
STRENGTH:
Back Squat
10 8 6 Reps to warm-up
(4/70)4 with 2 count pause at the bottom of the squat.
WOD: BASKET CASE
For Time:
1000/800 m. Row
100 KB Swings 45/35
100 Double Unders (2/1 Singles)
On min. 1 you must begin doing 4 burpees on the minute until the workout is completed.
At minute 6 you must begin your KB swings even if you have not finished rowing. You will have to come back to the rower after finishing KB Swings. When both Rowing and KB swings are finished you can start your Double-Unders.
If you finish the 1000 m. Row before the 6 min. mark you can go to the KB Swings.
You must do 4 Burpees on the minute until you finish all the Rowing, KB Swings, and Double Unders.
ICING:
Couch Stretch – 2 min. Each Leg
KOT – Reverse Nordic 20 Reps