Saturday, Apr. 7th, 2018

 

A) Warm Up

Active Stretching
Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers

B) Strength/Skill

Pick Teams and Warm Up

C) WOD

Teams of 3
2 Rounds:
6 x 200m Relay Run
100 Dumbbell Snatches 50/35
6 x 200m Relay Run
100/70 Calorie Row

In this teams of 3 workout, athletes will switch off every 200 meter run. For example, athlete 1 will complete their 200 meter run while the other two rest. Athletes 2 will then go followed by athlete 3. They will repeat that once more before moving on to the dumbbell snatches or the calorie row. On the snatches and rowing, the team can partition the reps as they see fit. The dumbbell snatches will be alternating each arm. For teams of men and women, complete 85 calories each round.