Epic Fitness

 

 Kelli gets EPIC

REGISTRATION FOR EPIC IV

 

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Free handstand practice.  8 minutes
Use spotters and mats

Mad mobi
Quad stretch standing

Wod

From Summer Crush Games 2012

For time
15 C2b pull ups
2 Front Squats 205#/135
12  C2b
4 Front Squats 205#135
9 C2b
6 Front Squats 205#135
6 C2b
8 Front Squats 205#135
3 C2b
10 Front Squats 205#135

rest

Tabata row for distance  No coast.

mad mobi
Roll quads.
Lat band
Knee on the wall
Froglegs

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