- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
Core work: “Coffee Table,” five max effort attempts. To make a table, sit on the floor with hands behind shoulders and knees bent at 90 degrees. Take a breath, brace your core and lift your hips until your torso is parallel to the ground. Engage your hamstrings and press up through the shoulders, retracting your shoulder blades. When you begin to sag, release and rest for the next attempt.
WOD: Front Squat, 5-5-5-5-5
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Mobility WOD
- Pigeon stretch
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Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- ensure full depth on each squat
Mobility WOD
- Hold the stretch each side for 2 minutes.