Wednesday December 20, 2017

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(Competition / Metabolic Conditioning)
Group 5 min warm-up (all together): Grab a PVC, an Ab-mat, and an ERG and then as a group: 60 sec of rowing, 30 sec of PVC pass through, 30 sec of air squats, 30 sec of sit-ups, 30 sec of PVC good mornings

WOD

AMRAP 23:
30 Alt Dumbbell Snatches (50/35) (15/arm)
30 Box Jumps (24/20)
30 Calorie Row
30 Ab-mat Sit-ups

Post WOD

Mobility/Banded Tabata (30 stretch / 10 to switch): 1x each
Arm 1 then Arm 2: banded lat stretch > banded chest stretch > banded arm over arm stretch > banded tricep stretch
Leg 1 then Leg 2: banded Spiderman > banded Samson > banded hamstring