Monday January 10, 2022

“If you can’t measure it, you can’t improve it.” -Anonymous

Warm Up: 
AMRAP 4 Minutes
10 alt. Spiderman stretch
10 double knee tucks in plank
10 air squats
10 jumping jacks

Skill Work: 
10 Minute Clock:
Build up to a 3-rep back squat

WOD:
3 rounds for time of:
500/400m row
21 burpees
400m run

Time Cap: 15 Minutes

Intermediate: 
3 rounds for time of:
500/400m row
15 burpees
400m run

Beginner:
3 rounds for time of:
300/200m row
15 burpees
200m run

Movement scaling options: 
Row: Distance
Burpees: Reps, up-downs, reverse burpee
Run: Distance, bike (1,000/800 m )

Alternate Workout: 
3 rounds for time of:
400/500-m row
21 burpees
400-m run

Cool down: 
2 sets
1:00 banded hamstring stretch / side
:30 seated torso twist / side
:30 scorpion stretch hold / side