5 Rounds, On the 4:00: 30 Lunges with KB 35/25# 20/14 Calorie Row 10 Lateral box jump burpees 16"/12"
PureFit
4 Rounds For Time
30 sec. plank
10 Calorie Row/Bike
10 Burpees on the Box- Step Ups
MWOD
Pre-WOD: Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling. Squeeze glutes to protect back. Then stand up in high lunge position and drop back down into deep lunge, do 20 controlled lunge reps per leg.
Post-WOD: Reverse Ballerina: Using a tall box, post right foot up at far edge of the box. Keeping right foot open, drop your right knee and ankle to the box and rotate away from your right leg. Driving knee into box. Hunt around for stiff areas by lowering your body while twisting away from your leg. 1 minute per leg
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