Durability
Banded Hip Lift March x 2 Minutes x 1 Set
Skill/Strength
Backward Sled Drag – 1 Lap x 3 to 5 sets – HEAVY
WOD
4 Rounds
50 Air Squats
50 Russian KB Swings (53/35)
Athletes, the Open is upon us and it’s time to work on your intensity! So instead of going off the reservation and doing American swings or picking a super heavy KB, stick to the script and go as fast as your form and skill will allow.
Today is a great day to complete this WOD in socks. Taking the shoes off today will provide you an opportunity (1) to feel the floor much better (2) perfect your balance on these two movements, and (3) stress your foot so it will get strong. Tight ankles are a terrible curse for all athletics and weak feet often cause the ankle to tighten to protect the system. Train a little bit without shoes and your ankles stretches might become far more productive!
Also, you need to leave your socks on. Training barefoot is not cool at CFS!
Scores from Friday
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