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Conditioning:
“Straight 100”
25 Calories rowed
20 Wall-ball shots (20/14)
20 Box jumps (24/20″)
25 Calories rowed
30 Wall-ball shots
30 Box jumps
25 Calories rowed
50 Wall-ball shots
50 Box jumps
25 Calories rowed
For time
Mobility:
Quad smash
Spine smash
Overhead distraction
Sink stretch
Post results and experiences to comments
18:24 Rx
500m ski: 2:06.9
22:33 sprained ankle mod
500m ski 2:12.0
18:51 Rx
500m ski: 1:50.5
18:51 Rx
500m ski: 1:50.5
16:46 Rx
5:00 rest, then…
500m Ski erg – 1:46.5 (start off a little slower, maintain, and then kill the end).