Time For Nicole

Chad Vaughn warming up the athletes

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WOD

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Wednesday
Dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

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)

skill/strength
50 heavy Russian swings
+ 10 heavy Americans

Then 10 Turkish get ups each side

POSE DRILLS
THEN

Wod
Nicole
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round

MAD MOBI
Calf stretch
Roll calves
Hamstring up n over
Lat stretch band
Shoulder band

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