Metabolic Conditioning
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SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 loop jog
10 leg swings
2 cycles down dog > Spiderman
30 sec elevated child’s pose using WB (https://www.youtube.com/watch?v=Wl2UYHMvKCA)
10 ring scap pulls (https://www.youtube.com/watch?v=is6ZGl6ZteM)
-4 min prep-
SOD
EMOM for 6 min
Odd min: 5-6/leg “Perfect” body weight Tip-overs (move slowly) (https://www.youtube.com/watch?v=xLQABwo_-0A)
Even min: 3-5 Incline ring row to press (super light resistance) (https://www.facebook.com/smashwerx/videos/2638973559675128)
-4 min prep-
WOD
For time:
Buy-In: 800m Run (Mod/Subs: 1000m Row or 2400m Bike)
1 Indoor loop MB walking lunge (held anyway) (Mod: 50 MB box step-ups: total)
100 WB tosses (20/14) (50+ 14/10) (10/9’)
50 MB butterfly sit-ups
Cash-Out: 800m Run
