WOD: March 10th, 2017

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Crossover Symmetry
20 Spider Lunges
100′ Frankenstein
100′ High knees
100′ Butt Kicks
100′ Karaoke
Tabata (8 RDS 20 on 10 off)
Snap to Hollow
Superman hold

Conditioning

L.S.D. (Long Slow Distance)
Option 1
30-45 mins:
Row for max meters
Option 2
30-45 mins:
AD for max distance
Option 3
30-45 mins:
Ski Erg for max meters
Option 4
30-45 mins:
Run for max meters

-Pick one option or do a mix of all four.