Wednesday, May 22, 2019

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(Metabolic Conditioning)
WOD Review then warm up all together: 200m run, 1 pole knee pulls, 1 pole soldier kicks, 1 pole walking quad stretch, 20 sec poll assisted bottom of squat grind, 10 KB deads and 10 low RBKS

SOD

In 12 min: 2x
2 Pole lateral band ankle walks
10 Banded air squats (knee caps)
5-10 Single leg banded bridges/leg (https://www.youtube.com/watch?v=g5qevRtddt0)

WOD

3 Rounds FT:
800m Run
40 AKBS (53/35) (50+ 35/26)
40 WB (20/14 10/9’) (50+ 14/10 10/9’)