Athletes Camp WOD: March 9, 2023

Warm Up

3 rounds of:

Ski Erg or Row, 1 min (30 secs moderate/20 secs slow/10 secs fast)

-- then --

2 rounds of:

8 Tall Jerks

10 Jump Squats

8 L/8 R Cossack Squats

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Rowing

Each for time:

Row: 10x 250 m

Rest 1:30 between efforts.

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Core

3 rounds of:

15 Med Ball GHD Sit-ups, 20/14 lbs

L 50 ft/R 50 ft Suitcase Carry, pick load

max effort Bar Hang L-Sit Hold

Alternative High Plank Hold

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MobWOD

1 minute Seated Cross Shin (Left shin on top of right)

1 minute Seated Cross Shin (Right shin on top of right)

1 minute Bound Angle

90 seconds Puppy Dog Pose Center Hold

2 minute Kneeling Split / Frog Pose

90 seconds Double Flat Thread the Needle (R)

90 seconds Double Flat Thread the Needle (L)

2 minute Seated Straddle Stretch