WOD: June 29th, 2017

Warm-UP

Crossover Symmetry
Leg Swings x40
Trunk Twist x20
Arm Swings x20
Inchworm w/ Cobra Pose x5
Single Leg RDL’s x20
100′ High knees
100′ Butt Kicks
100′ Karaoke

4 Rounds
Static Holds – 20 Sec
rest 10 sec
superman hold 25 sec
*5 sec break in-between movements. If you drop early get into your superman.

METCON

Option 1
Running intervals:
5 x 100m sprint
…1 min rest between each round…
Then, straight into:
ME 1 mile run

Option 2
Rowing intervals:
5 x 150m sprint
…1 min rest between each round…
Then, straight into:
ME 2000m row

Option 3
SkiErg intervals:
5 x 150m sprint
…1 min rest between each round…
Then, straight into:
ME 2000m SkiErg

Option 4
AirDyne intervals:
5 x 15/12 cal sprint
…1 min rest between each round…
Then, straight into:
ME 100/75 cals