Ed after one of our wonderful WODS.
HAVE YOU SIGNED UP FOR ONE OF THE RUNS YET??
warm up 500 skips unbrocken or 5 mins
- 100 singles
- 100 alternating
- 100 right
- 100 left
- 100 high knees
mobility for extension and hip openers, in Manual Three sets of: Bulgarian Split Squats x 8 reps each leg AHAP, back foot on bench, use barbell front or back position Supinated-Grip Strict Pull-Ups x 5 reps, negatives coming down 3-8 seconds More advanced use bar parellel grip, make sure to switch grips Rest 45 seconds wod: For time: 75 Double Unders 50 Wall Ball Shots (20/14 lbs) 25 Burpees 50 Wall Balls (20/14 lbs) 75 Double Unders SCALED WOD VERSION OF WOD wod: For time: 150 SINGLE SKIPS, work on weak skip 30 Wall Ball Shots Manageable weight 25 Burpees/ half or on bench 30 Wall Balls (20/14 lbs) 150 SINGLE SKIPS, work on weak skip