Monday June 4, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 300m row, 30 jump rope singles, 10 RBS, 10 pushups, 10 hollow rocks, 5 goblet squats, 200m bike

WOD

30 min AMRAP
50 RKBS (53/35) (50+ 35/25)
50 Double Unders / 100 Singles
40 Burpees
40 Cal Row
30 V-ups
300m Run
20 Goblet Squats (53/35)
20 Cal Bike

Post WOD: 2-3 sets: Not for time

2 poles out and back lateral leg-band walks (ankle or knees)
15/leg ankle-band standing single leg knee raises (band under arch & over laces... drive knee straight up)