Friday March 31, 2017

(Practice / Metabolic Conditioning)
Warm-up: Complete 1 round for warm-up: (10 min)
Jog down and back
Side shuffle down and back
15 Tubing back flies
5 Yoga pushups
10 Wall squats
Ball mash (upper and lower)

WOD

Alternating On-The-Minute x 21:
Minute 1 – 200 Meter Run
Minute 2 – 15/12 Calorie Row
Minute 3 – 3 Power Snatch (115/75) and Double Unders
(Your WOD score is the total number of double unders completed today)

Post WOD: 8-10min of Mobility: Coach led band work for upper and lower body