Wednesday, July 24, 2019

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(Metabolic Conditioning)

WOD Review then warm up all together: 200m row, 10 leg swings/leg, pole/wall static calf stretch, 30 jump rope, 10 wall squats, 5 WB, 5 cal bike

SOD

In 10 minutes complete at least 2 rounds of:

2 Pole lat leg walks / leg

10 Banded air squats

15 Tubing (light) back flies

WOD

For time: (Broken up as you see fit) (30 min cap)

200 Dubs (400 singles)

1600m Row

100 WB (20/14 – 10/9) (50+ 14/10 – 10/9)

50/40 cal Bike

Complete as a chipper for an added challenge!