Warm up:
Coach's choice Activation: With a partner NOT for time complete 1000m row 25 Med Ball Toss Sit Ups 5 Bear Crawls WOD: 15 RFT 5 Pull Up 10 Push Up 15 Air Squat Post WOD: 2Min Split Stretch Coach's note: Activation is meant to be fun and a way to warm up with a partner. This should get the athletes warm but shouldn't get them out of breathe. Before the WOD, demo what a good pull up, push up, and air squat looks like. If there is extra time, have them practice these fundamental movements. WOD needs to be in that order, no jumping around. Don't forget to get a group stretch afterwards! Enjoy!
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ProgrammerD.J. Hillier Archives
December 2018
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