Friday, 23 December, 2016

Reminder: Class times are 6am, noon, and 5pm only today

Agoge crew during WOD 1 of the Everyday Warrior Battle Series

Workout of the Day:

GENERAL WARM-UP

Running Warm-up

Single Under Hops x 50 feet

Jump rope jog 2 x 50 feet

Sprinter Hamstring Stretch, 60 seconds per side

SKILL INSTRUCTION

Pull-up Progression

*2 sets of each piece of progression

**Do 5 Light swings between each piece of the progression

WOD:

8 Rounds

Run 400 meters

15 Swings (53/35)

10 Pull-ups

30 Double Under

COOL DOWN:

KB Calf Smash, 90-120 seconds/side

Banded Lat. Stretch, 90 seconds/side