Wednesday – 012716

IMG_2016
The 3rd wave of Assault Bikers during yesterday’s 5 p.m. class. Clearly caught Bobby cheating!

Warm-up/Injury Prevention
As a class, row 1000 meters, then 3 rounds not for time:
20 “Plyometric” I’s, Y’s, and T’s with a band
8 Wall squats
8 Protract/retract push-ups
30 Second “glute march”

At the end, spend 4-6 minutes doing oscillating band distracted hip flexor stretch.

Workout of the Day
5 rounds for time:
20 Jerks (135/93)
20 Front squats

Post your scores to the Whiteboard.