Wednesday, November 21, 2018w

(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row /3x: 5 rkbs / 5 kb sdl / 5 inchworms / 5 side bends/ :30 jump rope

WOD

3 Rounds for time:
500m Row
10 RKBS (70/53) (50+ 53/35)
1000m Bike
10 KB Sumo deadlift into inchworm walkout (70/53) (50+ 53/35) (https://www.youtube.com/watch?v=Mzdl1-vzT8k) (https://www.youtube.com/watch?v=ofqg9wRj8ls)
100 Double Unders
10 KB side bends / side (https://www.youtube.com/watch?v=mBGEXX1PUGE)
2 Indoor jogging loops (rubber & turf)

Post WOD

Plank Tabata (Side, Regular, Side x 3 each (9 total rounds)