If you are planning on repeating or doing 13.5 for the first time on Saturday morning- then today is a movement prep and mobility day. It is up to you to scale it back and get in only what you need/want from the session.
|The 5pm 13.5 Open group|
Friday's WOD: class times at 7, 9, 10am and again at 3 and 5pm
800m group run- relaxed
10 minutes of Hip Mobility
Four rounds, each for time of:
10 Parallette pass throughs
15 KB Goblet squats (20/16kg)
20 Plank rows (35/20# DB)
Rest 2 minutes after each round.
Post work time for each round to chalkboard/journals.
10 minutes of shoulder mobility
Parallette pass thru scaling-- "walk thru and back"
Goblet squats- sore from 13.5 or doing it on Sat?... use the squats to open up and stretch
Plank row- alternate R,L... each pull is one rep.