Endurance WOD 3.22.15

Warm up

5-25m sprints

10 scorpions (5 each side)

10 windshield wipers

10 single leg stands (off box)

samson stretch

10 hollow rocks

frog sit (ankle pivot)

5 inchworms/2 push up

Mobility

ankle/hamstring/glute/lower back

Side lunges (point toe)

cat/cow

superman hold (30s) x 3

warrior pose

hamstring/glute stretch

treee pose

Skill work/METCON

Run 2mile/3000m row

–Glute Activiation Warm up–

Dead lift

10x 50% of One RM

5 – 5 – 3 – 3 – 3- 1 – 1

Cool Down run/row/bike