Wednesday, April 10, 2019

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(Metabolic Conditioning)
WOD Review:

Warm up all together: 2x: 1 pole easy banded resistance run, 30 boxer skips, jog 1 indoor loop, 10 bent over BB rows, 5 push-ups, 10 air squats, 5 BB back squats

WOD

35 min AMRAP
Partner Buy in: 6 x 2 pole banded resisted runs per person (https://www.youtube.com/watch?v=H76A67K0vko)

Then with remaining time complete AMRAP of:
200m Run
50 Boxer skips (https://www.youtube.com/watch?v=2njhKAvaDE0
15 BB Bent-over row (95/65) (50+ 65/45) (https://www.youtube.com/watch?v=cZvQNvTUUu0
15 Palm-release push-ups
15 Butt-ball air squats (no bouncing)

Kicker: During the WOD, complete 50 BB back squats at 155/105 (50+ 105/75) (taken from rack)