16.1 will be announced at 7PM Thursday!
WOD
Mobility or Yoga
– 20 e/leg lateral leg raises
– 2 min e/arm tricep mash
– 2 min barbell in rack overhead stretch
– 30 steps each direction – banded 1/4 squat monster walks
– 3 min. e/ Leg pigeon pose
– 3 min. Foam roller under t-spine, hands on barbell in jerk grip
– 3 min. e/leg couch stretch – work to get back flat w/ wall
Conditioning
3 rounds at smooth continuous pace of:
Row 500 meters
Run 400 meters
80% effort, focus on being fresh for Friday.