Thursday 12-12-13

 In WODs

Pre-WOD MOB

Row >= 5 minutes

Banded Samson stretch 2 minutes (per leg)

Barbell on trap (first rib mob) work shoulder flexion w/external rotation and extension w/internal rotation (2min. per trap). http://m.youtube.com/watch?v=5v-8xEpVjZQ

Warm Up

3 Rounds:
200m Row
200m Run

Ankle and Calf Mobility

Skills

Running Form

WOD

3 Rounds for Time:
Run 800m
Rest 2 min.

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Travel WOD

Same as regular WOD

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