Wednesday, May 8, 2019


WOD Review then warm up all together: 60 sec row, 1 pole spiderman crawl, 1 pole bkwd inchworm, 1 pole toe walks, 1 pole heel walks, 10 hanging shrugs, 200m jog
(heel / toe walk:


3-4x (16 min)
2 pole Lateral leg band walks
15/leg Banded knee drives
10-15 Ring push-ups
10 GHD Hip Extensions


3 Rounds for time:
500m Row
400m Run
3 min Rest
*This WOD should be hard and fast.
WOD score is your total time including rest