Friday, October 12, 2018

 (Practice / Metabolic Conditioning) 
WOD Review: 8 min

Then group warm up all together: 200m jog, 1 pole forward lunge, 1 pole forward bear crawl, 10 straight legged sit-ups, 5 push-ups, 200m jog

WOD

For time:
400m Run
50 Air squats
40 Abmat sit-ups
30 Palm release pushups

600m Run
40 Air squats
30 Abmat sit-ups
20 Palm release pushups

800m Run
30 Air squats
20 Abmat sit-ups
10 Palm release pushups

Post WOD: ITP 2-3x

6 pole Lopsided farmers carry (holding 2 different weights) (switch weights at 3 poles)
4 pole / arm KB or DB waiters carry (wt = athletes choice)