WOD: September 28th, 2017

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/ROMWOD

1.
4 sets of: 20-30 sec handstand leans 20-30 sec chest to wall handstand holds *Handstand leans: turn your hands out to the side and maintain a straight body. Extend through the shoulders. *Chest to wall holds: keep shoulders stretched, and glutes tight. No relaxing, maintain tension the whole time.

2.
ROMWOD