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Monday, January 14, 2019

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(Metabolic Conditioning)
WOD Review:

Warm up all together: 60 sec row, 30 sec wall squats, 30 sec downward facing dog, 15 sec/leg Spiderman hold, 30 sec BB front rack stretch, then: 2x: 5 BB thrusters, 5 box jumps, 5 BB SDHP, 5 WB

WOD

21-15-9 of:
Thrusters (95/65) (50+ 65/45) (Fitness: DB thrusters)
Box jumps (24/20) (50+ 20/16)
SDHP (95/65) (50+ 65/45)
WB (20/14) (50+ 14/10)
Burpees

Post WOD

Core Alt Tabata (4 rounds through = 8 min)
Side 1 plank > Forearm plank > Side 2 plank > Superman hold
Work 20 / rest 10

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