“Foul Ball”
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)
PureFit:
3 Rounds:
400 Meter Run or Row
15 Wallballs (14/10)
MWOD:
PreWOD: Anterior Hip Prep- Band on rack and then put band on your high hip. Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times. You are going to allow torso to move forward and into deeper lunge than we typically do for this exercise, but keep glutes engaged, 20 pulses forward to end range. * this is a great prep for both squatting and running.
PostWOD: Calf Flexion Gapping: using a lacrosse ball, place ball behind the inside of your leg (behind the knee) Grab your shin and pull leg tight, bringing heel towards butt. This creates a large compression force that targets your lower hamstring and upper calf. Start moving your foot in every direction. To increase pressure, plant foot on the ground and scoot your butt toward your heel. 90 seconds per leg.
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