Wod Wednesday 4/12/17

1. Warm-up

Coaches choice

2. Wod prep

Prep the movements.

3. Wod

Team bike race for time:

6 Rounds:

*Partners complete full rounds, then switch.
(Three rounds per partner.)

M 50/ L 40 cal bike
M 500/ L 400 m row

At least once a week, we program a day that doesn’t involve any dynamic shoulder movements like kipping pull-ups, snatching and kettle bell swings. Today’s team workout bike race, is a great example. By taking a break from the barbell it allows our shoulders to recover and come back to the gym everyday to improve our fitness while continuing to work towards our goals.

4. Post wod

Foam roll IT Bands 2 minutes per side.


Posted in WOD

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