9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

June 19, 2014

June 18, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC Drills


1) 15 minutes

Mobility Work

Stretch, Smash, and Mobilize

2) 30 minute cap


10 Burpees

Sprint to the Road

1min rest


15 KB Swings

250m Row

1min Rest


20 Slam Ball

1 min Double under

1min Rest

*Rest 3 minutes between mini wods, including the minute rest after the round.

*Do all 3 rounds of one mini wod before rotating to the next mini wod

* each run, row, and double under is MAX EFFORT!


About the Author

Leave a Reply



Please enter the CAPTCHA text