Thursday 1.4.17

Essentials:
A.
12min
Advanced Rehab Warm Up

B.
Granite Games ThrowDown WOD #4
15min AMRAP
Row x 250 meters
Burpees Over Rower x 10 reps
*Partner 1 Completes a full round, then partner 2 completes a full round, etc.*

C.
Mobility
Lizard R x 1min
Lizard L x 1min
Pigeon R x 1min
Pigeon L x 1min
Squat Hold x 4min

Fitness/Performance:
A.
12min
Advanced Rehab Warm Up

B.
Granite Games ThrowDown WOD #4
15min AMRAP
Row x 250 meters
Burpees Over Rower x 10 reps
*Partner 1 Completes a full round, then partner 2 completes a full round, etc.*

C.
Mobility
Lizard R x 1min
Lizard L x 1min
Pigeon R x 1min
Pigeon L x 1min
Squat Hold x 4min