Wednesday, March 6, 2019

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(Metabolic Conditioning)
WOD Review:

Warm up all together: 2x: 1 indoor loop, 5 push-ups, 15 sec downward facing dog, 3 BB deads, 3 BB hang clean, 3 BB front squat, 3 BB S2OH, 3 BB back squat, 3 BB back jerk

WOD

5 Rounds for time:
10 Bear Complexes (105/75) (50+ 75/45) (Fitness: 10 KB deads, 10 KB swings, 10 KB goblet squats)
10 Hands on 1 45# plate push-ups https://www.youtube.com/watch?v=MYyWjUkS9oo
500 m Run (300m loop + 200m loop)

Post WOD

In remaining time complete 1-2 sets of:
2 Pole out and back lateral leg band walks
10/leg Standing single leg knee drive