Wednesday, June 19, 2019


(Metabolic Conditioning)

WOD Review then warm up all together: 200m jog, 10 leg swings/leg, 20 sec/leg: calf stretch, Spiderman str & pigeon str, 5 KB deads, 5 low RBKS, 6 box step/jump ups


For Time:

2,500/2,200m Row

With every 3 minutes you must complete:

10 RKBS (53/35) (50+ 35/25)

8 Box jumps (24/20) (50+ 20/18 step or jump)

*The workout will start with the KBS and Box jumps.

Post WOD ITP: 1-3x 10-20 reps of:

Tubing tricep kickbacks

Tubing or DB Bicep curls

Plate torso twists