Thursday W.O.D.

The Spirit of Detroit

WARM UP:

Hip/Shoulder Mobility

Running Drills - High Knees, Butt Kicks, Lateral Shuffle, Dive-Drive > All 25 yards

*Perform all of the above x2

W.O.D.   Part #1

*AMrAP in 1:00 of the following exercises:  

*Lower case  "r "Stands for REPS

Push Ups
Sit Ups
Air Squats

*Take 1:30 in between each exercise.

W.O.D.  Part #2

For Time:
100 Overhead Walking Lunges 

*Tall in spine, Focus on Heels, Chest Up, NO LURCH - Light knee touch on trail leg.

*Use an object between 30&45 pounds for Overhead Load

*Every minute on the minute STOP-DROP & COMPLETE 5 BURPEES

STAY STRONG!

-JOHNNY