General Fitness Tuesday 6-23-15

Prep Work
400M Run
50′ Inchworm push up
2X5 Burpee broad jump

2X Row practice starts (3/4, 1/2, 3/4, 1,1+100M)
Take the practice rows as a chance to really get that c2 moving. After your start pulls should should settle into your pace for the 10 min but only go to 100M. rest then restart Remember the start pulls will only involve the drive out with the legs and arms, No lean back until you are into your distance pace.

WOD
10 Min Row For distance
rest 5 min

5 Rds for a total time
30 Double unders
15 DB KB Russian swing (AHAP)
10 Toes to bar
rest 1 min

ACC Work
3X1 min Hollow hold
3X1 min side plank
3X1 min plank

Cool Down

Mobility
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