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

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.
-Score is total distance

Gymnastic/Skill

3 rounds for quality:
15 HSPU (kipping)
15 ring dips
Accumulate 45 sec L-sit hang