That Thursday piece was a slog and your legs may be feeling it a bit, so we end the work week with some “For Quality” recovery, stability, pre-hab work and then a shorter AMRAP of (more) unilateral movement combined with skill work for good measure.

Happy Friday, fiends!

WOD For 01-04-19:

For Quality (Not For Time):

400m Run

2 Minutes of Alternating Dumbbell or Kettlebell Turkish Get-ups @ pick load

1 Minute of Med Ball Russian Twists @ pick load

2 Minutes of Alternating Dumbbell or Kettlebell Turkish Get-ups @ pick load

1 Minute of Med Ball Russian Twists @ pick load

400m Run

-then-

AMRAP 8 Minutes:

40 Double Unders

12 Single Dumbbell Hang Clean-to-Overhead @ 50/35 lbs (switch sides after 6 reps)

8 Ring Dips