“Christine”

3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps 20” for all athletes *We will be programming a Glory Board workout 1x per week during the months of April and May. These workouts are great benchmarks WODs and we strongly suggests you keep track of your score and exactly how you completed the WOD. In order to get on the Glory Board you must perform the workout how it is written. However, keeping track of how you scale these workouts and then re-test the exact same way is the best way to see progress.

This is our Glory Board workout for the week.  Good luck!

PureFit

12 min AMRAP: 18 cal row 15 wall ball 12 med ball sit ups 9 KB deadlifts 6 med ball squat cleans *this is a retest from January 8th! Excited to see your progress Mobility WOD: 1) Hip flexor warm up - Lie on your back, feet towards the rack.  Place a medium strength resistance band around your hip. Slide back to create tension.  Bring the knee on the banded side into your chest 20-30 times.  Grab the foot on the banded side and do 20 hamstring lockouts. 2) Lacrosse ball calf smash - While kneeling, place a lacrosse ball in the meat of your calf.  Sit down on the ball and smash. You may floss by leaning hips side to side or turning foot in then out. Move the lacrosse ball around to work the both gastrocnemius heads.  Spend 2 minutes each side.