Split day today... If you did the Open WOD the last two days make sure to come in and get some movement in... It will be SOOOOO much worse if you don't....
Spend 10 total minutes working with Lacrosse Balls, Rollers and Floss Bands on the following areas:
1.) High Hamstring, 2.) Calves, 3.) Lower Back & Hips & 4.) Lats
Spend another 10 minutes on dynamic range of motion work...
Ex. Toes touches, leg cradle, hand walks, elbow to instep, lateral lunges. Etc... Do as much as you can think of for 10 CONTINUOUS minutes... Get sweaty!
Row recovery work @ 70-75% of your 1000m row pacing for AT LEAST 15, preferably 20 minutes with a partner, if needed... Trade off every 30-60 secs...
Double Under Practice & Kipping Pull Ups Pratice
50-100 Double Unders (Whatever takes you between 120-150 seconds)
21 KB Swings (35#/53#)
12 STRICT Pull Ups (Just chin above bar, but NO KIP)
* 3 Rounds *
Use a band, if needed, but the goal is some strength development work so make these sets hard!
POST ANY MOVEMENT MILESTONES & YOUR TOTAL TIME PLUS ANY SCALING TO COMMENTS