Kaitlyn is moving to Washington and bringing the California sunshine. She will be sorely missed!
15 min total
- 200m Shuttle Sprint (50 easy, 50 quicker, repeat)
- 10-15 Hip & Back Extensions
- 10 Lunges
- 10 Push-ups
- 5 Strict Pull-ups
*Do this sequence 3 times. Each time make the “quicker” 50m dash a bit quicker. In the 2nd round switch the hip & back extensions to glute ham raises. Use a band for assistance if necessary. In the 3rd round instead of hip & back extensions or glute ham raises attempt a 60 second plank hold on the GHD with your stomach towards the floor.
AMRAP 20 minutes of:
- 5 Burpee Box Jumps
- 10 Goblet Squats (53/35)
200 Meter Run w/Med Ball (20/14)
Teammates can only rotate after the running partner returns. Record total rounds and reps
Roll/Smash Upper Back, Lats and Calves
3 X 10 Dumbbell Bicep Curls
What do you like to do on Saturday's after the WOD?