Friday, January 25, 2019


(Metabolic Conditioning)
WOD Review:

Warm up all together: 1 indoor jog, 1 pole banded lateral walks (1 each way), 10 banded air squats, 20-30 sec per arm BB mash (forearm to lats), then 3x: 100m row, 5 BB thrusters then: forearm BB mash,

(For website under warm-up and coaches review) The bands go around your ankles for the lateral walks and then just under knee caps for the air squats)


For Time
10 Thrusters (95/65) (50+ 75/45)
100m Row
10 Thrusters
200m Row
10 Thrusters
300m Row
*All the way up to, and finishing with 1000m row.

Post WOD: ball and foam roller mash as needed (glutes/hips/shoulders)