RYLEIGH
WARM-UP:
3 rounds of 15 Each
KB Swings, Air Squats, Mountain Climbers (R+L=1)
Dynamic Stretch
STRENGTH:
Front Squat
10/40 6/50 4/60 (3/70)3
WOD: CALORIE CRUSHER
For Time w/partner:
Bike 50 Calorie – Row 50 Calorie
Bike 40 Calorie – Row 40 Calorie
Bike 30 Calorie – Row 30 Calorie
Bike 40 Calorie – Row 40 Calorie
Bike 50 Calorie – Row 50 Calorie
Partners are working together, one on each machine. Partners can only trade places between segments. The matching lengths must be started at the same time by both partners. If you finish the Bike or the Row ahead of your partner you have earned a little rest before the start of the next segment.
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang for 90 seconds
Pigeon 2 min. Each Side