M WOD – THURSDAY 03.05.18
WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Calf – Low Back – Hamstring – Quad
STRENGTH
In a 8 minutes running time, do:
Deadlift
3-3-3-2-2 # 1.2 BW
Rest 1′
Then:
CONDITIONING
For Time
Partner effort, one Rows while the other do Double Unders , switch until all rounds done:
50-40-30-20-10 Row for Cal