Wednesday. 2.18.15

MOB: Dynamic mobility with coach.

WU: 1:00 of jump rope. 2 rounds of :30 double under practice/:30 rest. 10 wallballs. 400m run

REVIEW: Double Unders. Situps. Wallballs. Run

C: For time:

Run 1 mile
100 situps
100 wallballs 20/14
100 double unders
Run 1 mile

*You must do all reps of the movement before moving on to the next movement.


LIII: 75 wallballs at rx’d.

LII: 75 reps of each movement at weight of choice.

LI: 800m runs. 50 reps of each movement at weights and subs of choice.

PWMOB: Full body rollout.

Advanced: 100 v-ups

Endurance: None

The Mar: 5 RFT of:

10 sit to stands
10 flutter kicks


1600m row
50 air squats or wallballs at weight of choice.
50 hanging knee raises
1600m row

(You should be able to carry on a conversation the entire time.)

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