WOD 1/10/13
5 Minutes of Hip/Back/Leg Mobility
A- WU- 2 Minutes of Light Jump Rope/10 Burpee/20 USSR K.B. Swing (HAP) + 2 Rounds of 30 Seconds Each: Gymnastics Bear Crawl- Forward/Backward/Gymnastics Crab Walk- Forward/Backward/Hollow Rock/Super Man Rock
B- Sumo DeadLift- 15 Minutes To Establish A Heavy Single + 1/1/1/1/1 @ 90% of Above ;45 Seconds Rest Between Efforts (NO Bounce/5 Minute Cap)
C- 2 Rounds of: 1 Minute Max Reps Strict Chin Up/Ab Mat Sit Ups/1 Minute Plank; 1 Minute Rest
D- 10 Minutes GOAT Work!
NFT- Slow and steady active recovery 4 mile jog around the outside of the park. It’s great out there today- go out and get some!
Good work today Tina. You have been going hard for the last few days. You inspire me b