Wednesday, April 23, 2014

Kate taking on Open WOD14.5


Arm/Leg Swings
2:00 in the bottom of a squat
2 rounds of:
10 Good Mornings
15 Ab-mat Sit-ups
20 Walking Lunge

MOD
Back Squat
5-5-5-5-5
Every squat is :05 count down, no pause at the bottom, explode up

WOD
Conditioning
5 RFT
400m Run
5 Back Squat (you can use a rack if you use at least 70% of your 1RM)

Recover and then spend the remainder of class foam rolling and stretching
P.S. Don't skip this.........

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