15 -25 yard down and back
- Jog
- High Knees
- Heel Kicks
- Lateral Shuffle
- Carioca
- Back Pedal
- Lunge & Twist
10 Count Each Side
- Neck Roll
- Windmill
- Pec Swings
- Cross Arm Stretch
- Tricep Stretch
- Calf Stretch
- Hip Flexor Stretch
- Butterfly Stretch
- Hamstring Stretch
- Centerfolds (Low Back Stretch)
- Piriformis
Quadriceps
Using Front Squat 3-5RM do 5 sets, adding weight each set of 5 Power Cleans
Glen
For Time
- 30X 135# Clean & Jerk
- Run 1 Mile
- 10X 15ft Rope Climb (15X rope/towel Pull Ups)
- Run 1 Mile
- 100X Burpees
Latest posts by Wandering Ronin (see all)
- Future WODs - September 28, 2015
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- 24 September 2015 Bench Press/Danny - September 24, 2015
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