Wednesday, June 28, 2018

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(Practice / Metabolic Conditioning)

WOD Review: 8 min

Then group warm up all together: 60 sec row or bike, 30 sec wall squats, 20 sec TVWQ, 20 sec push-ups, 20 sec fwd lunges, 200m jog

WOD

30 min AMRAP

10 Cal Bike or Row
12 Box step overs (50/35 (1 DB/KB) (20” for all) (50+ 35/25)
14 Plate ground to overhead (45/25)
300m Jog

SOD

DB or BB Bench press: 3-5^ sets x 8 reps