Daily WOD
Long “Christy”:
21-15-9 Reps:
– 800m Run
– KB Swings
– Pullups
– Box Jumps
Endurance WOD
90 Second Ladder:
– 90s on, 1min off
– 90s on, 45s off
– 90s on, 30s off
– 90s on, 15s off
– 90s on, 30s off
– 90s on, 45s off
– 90s
All out efforts and cover as much distance as possible.
Mobility WOD
Foam roll your legs for a total of eight minutes (four minutes per leg). Work the IT band (side of leg from hip to knee), quads (front of the leg), and hip flexors (front of the hip). Add knee flexion (bend and straighten the knee) while rolling the IT band and quads.