Thursday February 23, 2017

(Practice / Metabolic Conditioning)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
Jog down and back (3 poles)
10 Traveling Lunge Walks / leg
5 Reverse Inchworm with Push-up
1 Pole reverse Bear Crawl
10 Wall Squats

SOD

EMOM for 15 min
Min #1: 5 Deadlift (70%)
Min #2: 10 Burpee to Plate (45#)
Min #3: 15 Hollow Rocks

WOD

For 15 min:
30 Double Unders
20 Butterfly Sit-ups
10 Goblet Squats (53/35)
5 Burpee Pull-ups