Metabolic Conditioning
WOD Review then warm up all together: 2x: 1 indoor jog, 3 push-ups to down dog, 10 sec Spiderman and pigeon, 5 BB thrusters, 5 BB str leg deads
SOD
In 10 minutes complete
3 x 8-10 plate (45’s) elevated KB RDL’s ( https://www.youtube.com/watch?v=up8ub_KmUco )
AND
3 x 15 Tubing back flies
WOD
For time
50 BB Thrusters (45/35) (50+ 35/15)
300m Run
40 Alt weighted box step-ups (35/25 – 24/20”) (50+ 25/15 – 20/16”)
500m Row
50 BB floor press (95/65) (50+ 65/45) (BB taken from rack)
300m Run
40 Weighted fwd alt lunges (35/25) (50+ 25/15) (20/leg)
500m Row
