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Friday, December 7, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 10 calories easy row, 5 TVWQB, 10 wall squats, 10 PVC OH wall squats, 10 PVC Sotts press, 5 push-ups, 20 sec downward facing dog, 10-20 lite tubing back flies
*Sotts press: https://www.youtube.com/watch?v=v3qropQDTOU

WOD: (21 min total)

AMRAP 3
21 Overhead squats (95/65)(50+/Mod 55/35) (Fitness: BB Front squats or Goblet squats) 
21 Burpees over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
18 Overhead squats (115/80) (50+/Mod 75/55)
18 Burpees over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
15 Overhead squats (135/95) (50+/Mod 85/60)
15 Burpees over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
12 Overhead squats (155/105) (50+/Mod 90/65)
12 Burpees over the Erg
Max Cal Row

*No overhead squats… Sub out BB Front squats.

Score = Total calories pulled today

Post WOD: Mobility

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