14.9.18

WOD
The good life (Time)
3 Rounds for time / Time cap 25 min:

500 Meter Row
12 Burpees
21 Box Jumps 60/50

WOD WARM UP
WOD BRIEF + GROUP WARMUP

## :30 Seconds

Easy Row
Active Spidermans

Moderate Row
Push-up to Down Dog

Faster Row
Active Samson + Air Squats

# MOBILITY

## Pigeon Pose – 1 Minute Each Leg
*From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

## Box Calf Stretch – :30 Seconds Each Leg
*Standing on top of a box, drop one heel off the side to stretch the calf. Athletes can need the bend the knee to feel a slightly different stretch. Hang out where the stretch is most effective for :30 seconds before switching sides.

### Hópur 1 – Movement Prep Row/Run 4 mín

:30 Seconds Easy
:20 Seconds Moderate
:10 Seconds Fast
x4

### Hópur 2 – Movement Prep Burpees 4 mín

3 Push-ups
3 Frog Hops
3 Burpees
x2-4

### Hópur 3 – Movement Prep Box Jump 4 mín

3 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps (Smaller Height)
3 Box Jumps (Workout Height)

## Æfingaumferð

1 Round

100 Meter Row
3 Burpees
5 Box Jumps

CategoryWOD