19 APRIL 2017

Wednesday April 19, 2017

MOBILITY: bonesaw lateral hamstring
STRENGTH: 10 mins 

Band Pull apart Ws 
1:00 Balance on one leg 
Seal Walk  
3rnds
PREP:

Happy Baby 

Dragon 

Bound Angle

WOD:
400m Run
21 OHS (135/95#)
400m Run
15 OHS (165/115#)
400m Run
9 OHS (195/135#)

FIT OVER 55

STRENGTH: 10 mins 
Band Pull apart Ws 
:30 Balance on one leg 
1:00 Plank  
3rnds
WOD:
400m Run
21 OHS PVC
400m Run
15 OHS PVC
400m Run
9 OHS PVC

TEENS:

STRENGTH: 10 mins 
Band Pull apart Ws 
1:00 Balance on one leg 
Seal Walk  
3rnds

WOD:
400m Run
21 OHS PVC with Bands
400m Run
15 OHS PVC with Bands
400m Run
9 OHS PVC with Bands

PRE-TEEN:

STRENGTH: 10 mins 

Band Pull apart Ws 
1:00 Balance on one leg 
Seal Walk  
3rnds
WOD:
200m Run
21 OHS PVC with Bands
200m Run
15 OHS PVC with Bands
200m Run
9 OHS PVC with Bands

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