
PRE: Open Prep
Spend 5 Minutes w/ LAX ball or roller on lower body
1000m Row
Spend 5 Minutes w/ LAX ball or roller on upper body
800m Run
2 Rounds for quality -
10 Side Lunges
10 Slow Mountain Climbers
Finish with 5 Minutes of Speed Ladder drills + 3 Shuttle Sprints
WOD: 10 Minute AMRAP
15 Abmat Sit-Ups
10 Dumbbell Snatches (50/35)
5 Burpees over Dumbell
Spirit of the WOD - Choose intensity for the workout based on intention of completing 18.5 tomorrow.
AFTER PARTY: 20 Scorpions