Thursday 1/7/16

a) MOBILITY: 2 Rounds
90s each
Seated Straddle
Pigeon Left/Right
Standing Forward Fold
*20s Down dog b/w each*


6 x AMRAP 3
10 Burpees
30 Double Unders/60 Singles
…remaining time max meters on rower
*rest 2m between rounds*

OPEN ATHLETES: Do either rower facing burpees or Lateral burpees over rower, which ever are harder for you (for most facing rower will be harder). Can also substitute the bike for a round or 2 if you’d like.



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