WOD: April 6th, 2017

Warm-Up

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
3 Rounds
20 sec Lat Activations
10 sec Rest
30 sec Hollow Hold

Conditioning

Option 1
Running intervals:
10 x 100m sprint
…1 min rest between each round..

Option 2
Rowing intervals:
10 x 150m sprint
…1 min rest between each round..

Option 3
Air Bike intervals:
10 x 30 sec sprint on AirBike
…1 min rest between each round..

Option 4
Ski Erg intervals:
10 x 150m sprint on SkiErg
…1 min rest between each round..

Gymnastic/Sill

10 mins of HS walk practice
OR 5 sets of 1min HS Wall Holds

Strict T2B
5×10