February 8, 2014 admin



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebell, Jump Rope

Complete the following (20 minute time cap)

2 minutes of Jump Rope Skips


Complete 4 rounds of the following

30 Hand-to-Hand Kettlebell Swings

20 Goblet Squats

10 Lunge steps with Kettlebell Pass Through (5/leg)


2 minutes of Jump Rope Skips

Record your time.

“Flexuary” Stretch and Mobility Challenge – Day #11:

Preventing Shin Splints

We did a lot of jumping today…Check out THIS VIDEO from Mobility WOD guru, Kelly Starrett, for some great exercises you can do to prevent shin splints. After viewing spend 5 minutes working on the shins.