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Friday
Warm Up: Row 500m or Run 400m 10 Dynamic Leg Swings, R/L ,forward/back 10 Lunging Pass Thrus 10 Wall Squats 10 Situps 10 Back Extensions 10-15 minutes Mobility: coaches choice Goat: 20 minutes Choose a skill you can do 1 to 3 reps on the minute every minute for 20 minutes. WOD: 10 minute AMRAP 10 Russian kettlebell swings (1.5/1 pood) 25 UNBROKEN Double unders (75 singles) Penalty: Every time you miss during the set of double unders or singles you must drop at the rep you are on and do 3 down ups.
Denise Valdez
3/12/2012 02:27:17 am
Thank you Coach Eric and to Crossfit NOLA for allowing us to join your WOD this past Friday. Great workout! :-) Comments are closed.
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