400m run
followed by 10 to 15 minutes of dynamic stretching/warm-up
10 leg kicks (front to back & side-to-side) each leg
go outside and do the following
- karaoke (50' down & back)
- sumo stretch (50' down & back) aka..."shuffle, shuffle, side-to-side"
- high-knee skipping (50' down & back)
WOD:
50 Double-Unders
5 Power Cleans
*Rest 1 minute.
1 minute Max Effort Burpees
*Rest 1 minute, then begin the next round. Each athlete must keep track of the clock when they rest. Please don't rely on the coach to tell you when to start the next round - they are there to watch your form. And don't forget to keep track of your burpee reps.
5 Power Cleans
*Rest 1 minute.
1 minute Max Effort Burpees
*Rest 1 minute, then begin the next round. Each athlete must keep track of the clock when they rest. Please don't rely on the coach to tell you when to start the next round - they are there to watch your form. And don't forget to keep track of your burpee reps.
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