WOD: March 23rd, 2018

ROMWOD or WOD

Join us for 18.5 tonight at 6:30pm!

Option 1
ROMWOD
#swoleandflexy

Option 2
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

Warm-Up

Inchworm w/ Cobra Pose x5
Leg Swings x40
Trunk Twist x20
Arm Swings x20
Arm Circles x20
Walking Side Lunges 50′
High Knees 100′
Butt Kicks 100′
Carioca 100′

Tabata (8 rounds 20 on 10 off)
Flutter Kicks
V-Ups
Bicycle sit-ups
Crunches
*cycle through all movements twice. Score is total reps.