WARM UP: 100 ft. heavy tire flips
20 Dips
1 Leg Blaster!
MOBILITY: Dynamic Spealer warm up
WOD: Team of Four (4) complete for time:
1. Run 1600m (400 ea.)
a. 20 sit ups, 20 box jumps
2. 15 HSPU or 50 Squats
a. 20 sit ups, 20 box jumps
3. 50 Pushups or 25 pull ups
a. 20 sit ups, 20 box jumps
4. 50 Jump Squats or 25 Burpees
a. 20 sit ups, 20 box jumps
5. 1 Rope climb or 25 Knees to Elbow
a. 20 sit ups, 20 box jumps
Team runs individually, then complete’s (a.). All team members must be finished with each station plus (a.) prior to moving to the next station. Each member has a choice of movements at each station. Teams’ time is when last team-mate finishes. Work together, help each other as needed.
These two photos compare/contrast hollowed out cores. The first photo shows two team-mates maintaining nice, tight hollowed cores, in the second photo the team-mate has a “broken” core. The hollow body position is critical to maintain body control and stability. Nearly every movement in Life and Sport is made easier and more efficient when the core is strong and supported. Lose core support=lose power and increase chance of injury.
