Today’s KnightsCamp class will be held at the gym. The KnightsCamp class will be the only class at 10am, there is no regular WOD at that time.
General warmup. Really quickly we’re going to get our hips and hamstrings and finish with some calf/achilles work.
1a) 2×24 Russian Twists
1b) 2x:45 Holllow Body hold
18 min clock
1:00 10 Burpees to 6″ target
1:00 10 Box Jump Overs (24/20)
Today’s goal is to move fast and get the work done and take advantage of the short rests provided. You need to focus on your burpees and make sure you make contact with your target. The box jump overs will require you to go hard all the way through. If you stand around too long you will no get the reps in the minute.
Roll quads and calves. Get anything else that may still be bothering your from “Murph” on Monday.