Metcon (No Measure)
Shoulder/ Hip Mobility – Coaches choice
4 round Airdyne Tabata
Maintain 350/300 Watts
Bench Press (2×20 @ 50-60% of Max)
Metcon (Time)
OHS 15-30-45-30-15
Dubs 90-60-30-60-90
Warm-up
Running Drills
2 Rounds
Band Assisted Hip Flexor Stretch
Band Assisted Lat Stretch
3 Rounds
Alternating Single Arm Hang x10
Alternating Plank to Pike Toe Taps x20
Jumping Jacks x30
WOD Movement Demo
Metcon (AMRAP – Rounds and Reps)
30 AMRAP
400m Run
Then
3 Rounds
15 Wall Balls 20/14
10 Pushups
5 Strict Pullups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#