Workout of the Day: Sunday, 12.29.13

Today’s Schedule:

Morgan coaches WOD @ 10am
Morgan coaches Hyb/Adv 11-1

kettlebellz

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Shoulders – 5 minutes. Movnat Warm-up Flow – 15 minutes.

CONDITIONING:

“Rowing Willy”

3 rounds of:
750m Row
5 Front Squats (225, 155#)
500m Row
11 Chest to Bars
250m Row
12 American Kettlebell Swings (70, 53#)

*We’ll start the WOD today in heats to allow for use of the ergs. The first group will row 750m and the next group will go after them, and so on and so forth.

POST WOD (if time permits or for EXTRA CREDIT): Partner Quad Mash – 2 minutes per leg.

Below, friends don’t let friends get tight anterior pieces. #QUADMASH

quadsmash

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