Thursday 5.26.2016

Kelly smashing HSPU like you read about. 

Kelly smashing HSPU like you read about. 

Warm Up

General (5:00)
*Coaches Choice

Mobility (5:00)
-Hip Complex
-Up/Downward Dog + Hip Opener
-Side Lunges
-Arm Circles & Bear Hugs

WOD Prep - 15-20:00

1. Ring Dip Review/Drill 

2. Rowing for Calories

3. 2 Rounds:

Rd. 1 - Casual Pace:
Row 5 Cal
5 Wall Ball
5 Ring Dip
5 Burpee

-Rest 1:00-

Rd. 2 - Increasing Tempo:
Row 3 Cal
3 Wall Ball
3 Ring Dips
3 Burpees

-Rest 1-2:00-

WOD - Primary Focus

"Control Freak"

4 RFT:

15/10 Calorie Row
15 Wall Balls (20/14)
15 Ring Dips
15 Burpees

Accessory - Secondary Focus

Mobility and Core work - you pick

Gatorz Sunglass - Made in the USA