Friday May 11, 2018


(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: jog down and back, 15 air squats, jog down and back 5 inchworms with push-ups, skip down and back, 10 sit-ups, side shuffle down and back, jog down and back, 20 dubs or 30 singles


25min AMRAP
400m Run
40 Double Unders or 80 Singles
15 Cal Row or Bike (or alternate)

Post WOD

1 max rep effort of each:
Unbroken V-ups

Community Reminder: Gannon on Sat (no Oly or Betty's (?) or regular Community WOD)