Metabolic Conditioning – New Years Day (9:30 am & 10:30 am only class)
WOD review/Open Stretch
WOD prep
All together
100m row
10 leg swings/leg
10 hanging shrugs
10 air squats
3 box step-ups/leg
10 low KBS
-4 min prep-
Partner WOD
Teams of 2
Part 1
From 0-12 min, Row 2021m
Whatever time you have left in the 12 min, is your rest
Part 2
From 12 – 37 min (25 min AMRAP)
10 Pull-ups (Mod: bands or ring rows)
20 Box jumps (24/20) (50+ 20/16) (Mod: height or step-ups)
30 WB (20/14) (50+ 14/10) (10/9′)
40 RKBS (53/35) (50+ 35/25)
50 Dubs (if you’re doing singles, do 50 singles)
*All Reps shared evenly – broken up as you see fit
