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Wednesday, March 4, 2020

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Metabolic Conditioning

WOD Review then warm up all together: 180m run (with 2 poles of power skips in long hallway and down turf), into 2nd 180m run with 2 pole side shuffle in long hallway/side.

SOD

In 10 min complete 2 sets of:

3-5^ Weighted pull-ups

AND

8-10 Ab-wheel roll-outs

WOD

5 Rounds of 4 min AMRAP: (32 min total)

30/21 cal Row (50+ 25/18)

20/14 cal Bike (50+ 15/11)

AMRAP 2 pole shuttle sprints

4 min rest between rounds

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