Check out this forth video with our mobility Guru, Dr. Hiza Mbwana -  recorded at the RuN-iT session last Saturday. Great afternoon discussing run performance and pain management strategies. You need to watch and start doing these drills to help improve your running and stay injury free.

Below is a special link from Kimbia Physio | Performance Physiotherapy to the playlist of the drills we performed on Saturday for you all to enjoy. 

 

CF HARD "RuN-iT" RUNNING DRILLS: http://www.youtube.com/playlist?list=PLmHsPWhm3RsEx8pnJdIeCxwWE5bGlHyWG

WOD 050517

Which three words describe you best?

Strength

Deadlift (1 x 3)

Take 10 Minutes and no more. Find a heavy set of 3 with a 3 second eccentric decline between each rep.

DO NOT stop or pause at the bottom. Keep it moving.

Metcon

Metcon (Weight)

E2MOM for 10 MIN:

5 "PERFECT" Overhead Squats.

Add 5-10lbs every completed round.

When we say perfect, we mean perfect.

Your score is your heaviest successful round.

Metcon

Metcon (AMRAP - Reps)

With a Partner for Max Meters in 15 minutes:
Row - partners must switch every 500m and the partner coming on to the rower must do 10 burpees over the erg before starting their row.

Out of Town WOD

10-9-8-7-6-5-4-3-2-1 REP ROUNDS FOR TIME: BURPEES AND SITUPS

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