WOD for Sunday, Aug 16, 2020

Conditioning 16-08-2020

A)
EMOM 15:00
Min 1: 30s Butterfly Sit-ups
Min 2: 30s Air Squats
Min 3: 30s KB Windmill (3 rounds on weaker side, 2 rounds on stronger)

B)
AMRAP 20:00
200M Run / ½ Stairs
20 Double Unders
:20 RKC Plank

  • Goal: Smooth 70% pace throughout

Extra Credit 16-08-2020

  • Foam Roll – Lats x 60s each (6-12 inches rolling proximal to distal)
  • Biphasic Lat Stretch x 60s each
  • Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

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