WOD: July 6th, 2017

WOD: July 6th, 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 Tabata (8 rounds 20 on 10 off, 3:50 total) Static Holds Superman Holds METCON L.S.D. (Long Slow Distance) Option 1 30-45 mins: Row for max meters […]

WOD: July 5th, 2017

WOD: July 5th, 2017

Deadlift 5×5 Deadlift for load: #1: 5 reps @ 70% #2: 5 reps @ 70% #3: 5 reps @ 70% #4: 5 reps @ 70% #5: 5 reps @ 70% METCON Fitness 7 min AMRAP 12 push press 45/35lbs 9 cal row, AD, or SkiErg 6 DB box step overs 20/15lbs Scaled Fitness 7 min […]