Friday, September 28, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 3 rounds of: 100m row, 1 indoor jog loop, 10 BB back squats

WOD

3 Rounds:
500 Meter row
400 Meter run
Rest 3 Minutes between rounds 1 and 2

SOD

3 x 10 Back squats AND 3 x 8-10/arm DB Bent-over single arm back rows (Use remaining time in class.)

Post SOD: (ITP) Ball mashing and banded stretching