Recovery WOD

Endurance:  Dynamic Drills

Warm Up:  Run 1 mile

Working Capacity:  30s MAX effort/20s rest x 5

• Dead lift
• Box Jumps
• GHD situps
• C2 Row for Calories

Core & Durability:  3 rounds

• 10 wall squats
• 10 OH wall squats
• 10 windmills (r/l)

DETROIT FREE PRESS MARATHON & HALF MARATHON/

Ran with my Daughter

CONGRATS TO MY DAUGHTER TAMARA KORICAN

1:49

FOLLOWED BY

YOGA THERAPY

Endurance:  Run 1 mile

Warm Up:  50 Wall Balls

Working Capacity:  5 rounds

• 400m run
• 20 pullups
• 30 pushups
• 40 situps
• 50 squats

En-Durability:

Run 1 mile