(Metabolic Conditioning)
WOD Review then warm up all together: 3x of: 1 indoor loop, 5 wall squats, 5 low WB, 2 step-ups/leg, 2 box jumps, 2 push-up to down dog, 5 BB power snatches,
WOD
3 rounds for time:
800m Run
25 WB (20/14 & 10/9) (50+ 14/10 & 10/9)
20 Box jump overs (24/20) (50+ 20/18)
15 Burpees
10 Power snatches (115/85) (50+ 75/45)
Gymnastics
WOD
2 min on 1 min off x15 min
20 V-ups
20 Box Step-ups
20 DB PP (35/20)
20 Cal Bike
Post:
Tempo DB RDL – x8 (3 sec. down)
Farmer’s Carry – 100ft (heavy)
Band Pull Aparts – x25
