WOD: March 24th, 2017

Warm-Ups

400 M RUN/5OO M Row/15 cal AD
Crossover Symmetry
Inchworm w/ Cobra Pose x10
Trunk Twist x20
Arm Swings x20
100′ High knees
100′ Butt Kicks
100′ Karaoke
Tabata
Plank or Handstand 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.

Accessory

3 RNFT, choose weights for quality:
10 AB Wheels
12 DB Romanian deadlifts
15 DB Strict Press