WOD: March 17th, 2017


400 M RUN/5OO M Row/15 cal AD
Crossover Symmetry
20 Spider Lunges
100′ Bear Crawl
100′ High knees
100′ Butt Kicks
100′ Karaoke
3 Rounds
30 sec Snap to Hollow
Followed by ME Lat Activation


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.


Swole & Flexy