Workout Of the Day

Wednesday, August 9
Warm-up
Warm-Up
5 RDS of “Rowling”
250m
RD 1 Penalty-Superman PVC Pass Throughs
RD 2 Penalty-Tuck Ups
RD 3 Penalty-Mountain Climbers
RD 4 Penalty-Hollow Rocks
RD 5 Penalty-V-Ups
Metcon
"Radioactive" (Time)
For Time:
30 T2B
2K Row
30 T2B
2k Row
30 T2B

26 MIN CAP
Cool Down
Cool Down
1:00/Side Forearm Stretch
1:30 Alternating between Cobra and Childs pose

WOD de Demain

Metcon
"Born to Run" (AMRAP - Rounds and Reps)
AMRAP X 24
800m run
40 Goblet Lunges (50/35lb) (22.5/15kg)
30 Up-Downs
20 Hand Release Push-Up
LEVEL UP OPPORTUNITY: Burpees instead of Up-Downs (Conditioning Focus)
Finisher
3 Sets
10/10 Single Arm KB Swing
10/10 Single Leg Glute Bridges
Cool Down
1:00 Standing Calf Stretch
:45/Side Scorpion Stretch