Meet upstairs at 1610.
Warmup:
• Jumping jacks (30 secs)
• 10 slow squats
• 1 lap atrium — running
• 1 lap atrium — butt kicks
• 1 lap atrium — high knees
• 1 lap atrium — backwards
• PVC/stretch
WOD:
DICE OF DEATH: RIBCRACKER EDITION
Today’s WOD will attempt to spare the Undersheriff’s bruised ribs as much as possible. Hope you like squats and running! (The US can develop his own alternate exercises for anything that hurts as necessary.)
Partner WOD. 20 minutes.
One six-sided die. One partner rolls. The other does:
1 = 10 push-jacks [ demo here ] -- alternative for Undersheriff is 10 plank hops [ demo here ]
2 = 10 mountain climbers
3 = 10 situps
4 = BOTH partners run 1 lap around atrium
5 = 10 plyometric jump-squats [ demo here ]
6 = 6 leaping burpees
10-MINUTE OPTIONAL POST-WOD CLINIC:
Foam rolling w/ Mike
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