(Practice / Metabolic Conditioning)
WOD Review: 8 min
Then group warm up all together: jog up and back, 15 air squats, jog up and back, 5 lateral lunges/side, skip down and back, 10 push-ups, side shuffle down and back, 5 inchworm walkouts
WOD 1
1 mile run (2 x 800’s for RX)
*(Separate score on the board)
Then rest until the clock reads @ 2 minutes after you finished the run.
Ex 1: You finish the run at 8:13… you will start your 24 min EMOM on the 10:00 clock.
Ex 2: You finish the run at 7:57… you will start your 24 min EMOM on the 9:00 clock
WOD 2
EMOM: 24 minutes (6 sets of each):
Minute 1 – 12/8 Cal Bike
Minute 2 – 15 AKBS (53/35)
Minute 3 – 13/9 Cal Row
Minute 4 – 10/7 Ring Push-ups
(add or reduce reps/challenge as needed to maintain @ 10-15 sec between each exercise)
*WOD score = write either RX or MOD
