The WOD for Thursday, February 23
15 Min AMRAC
– External shoulder rotations with an AbMat, 8 reps each side (use a very light weight if you haven’t done these in a while).
– Knee raises on rig with med ball between feet (one set, stay shy of failure) strict form, no kipping.
– Bottoms up kettlebell walk, 40′ Left & 40′ Right.
– Overhead Squat with PVC pipe, 10 reps.
30 Min AMRAP
– Row 500m
– 45 Russian kettlebell swings
– 30 Box Jumps
– 10 Pushups
– Plank 1:00
* This should be an easy pace aerobic movement, save yourself for the Open WOD tomorrow.