Monday, March 25, 2019

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(Metabolic Conditioning or 19.5)
WOD Review:

Warm up all together: 2x: 2 indoor loops, 10 leg swings/leg, 10 KB deadlifts, 10 low RKBS

SOD

2 sets of: (7 min)
2 pole lateral leg band walks (ankles) > 15 banded air squats (knee caps) > 10 slow supine/bent knee banded bridges (https://www.youtube.com/watch?time_continue=13&v=7ehXSzO2Buw)

WOD

30 Minute AMRAP
20 AKBS (53/35)
300m Run (Mod: 500m row)
40 Russian twists (20/side) (25/15) (50+ 15/10)
300m Run (Mod: 500m row)

Gymnastics (6:30)

Skill Work (15 min)

Handstand Walking

WOD

21 DB DL (50/35)

21 HSPU

15 DB DL

15 HSPU

9 DB DL

9 HSPU