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Wednesday, September 4, 2019

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(Metabolic Conditioning)

(Reminder: Sept 7th 6:30-8:00pm Boat Cruise: Limited spots remaining – Register on Zen Planner)

WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, wall calf/ankle stretch, 20 sec front rack stretch, 5 BB front squats, then

SOD Prep: 6 min to build to your FS weight

SOD

E2MOM: 10 unbroken Front squats for 6 min (same weight for all 3 rounds) (from the floor or racks)

WOD

For time: (28 min CAP)

1000m Row

125 Double unders (Mod: 200 singles)

80/65 cal Bike (50+ 65/50)

125 Double unders

1000m Row

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