April 22nd

Agility, core stabilization and explosiveness was our theme for the day. We started with nice agility warm up outside in the sunshine. Once we got our athletes sweating it was time to put their core to the test. Turkish get ups and floor wipers are wonderful exercises that demand core control and stabilization. It was awesome to see how fast our Rogue athletes attacked this workout. Almost a mile of running, 63 total box jumps and 45 ring dips… multiple athletes did it under 10 minutes!

SKILL
3×2 Turkish-Get-Up (2 each Arm)
3×10 Floor Wiper (Over and back= 1 rep)

WOD
3 Rounds
Run 500m
21-Box Jumps (24″)
15- Ring Dips