4.19.14 WOD

Nice Rack Danielle!  No sicko! Get your mind out of the gutter!  Nice Front Rack position Danielle!  It turns out that F.I.T people do know how to do a Clean!

“Goals”
2 Minutes of Max Effort of:
Burpees
5 Stations/Team of 5
1 person at each station
Rotate as the runner finishes the run.
If no one is running, rotate at 1:15
3 Rounds
400m run
Box Jumps 24/20
OH Plate Lunge 45/25
Ring Row
Slam Ball 30/20
Rest1 Min rest in between rounds
8 Minutes
2 Rounds
1 Min Foam Roll Each Quad
1 Min Couch/Ninja Stretch each leg

Unglue those sticks!  Running & Box jumps feel great on your calves.  Here’s a way to unglue those legs!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=Q8vay90655Q&list=PL13409785EAAB20DF[/youtube]

REQUEST INFORMATION

Intensity

Technique

Nutrition