May 11, 2017

May 10, 2017
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a) WARM UP:

3 rounds – for quality

  • 150m easy row
  • 4 lunges
  • 6 push ups
  • 8 sit ups
b) STRENGTH/SKILL:

Superset 4 sets of:

Rest 2 mins between sets

 
c) WOD:

25 min AMRAP – wod to be worked at 80% effort

Finisher (at some point before class ends):

  • 60/42 Calorie Row – for time

 
d) ACCESSORY WORK:

  • 1 legless rope climb + 1 rope climb

Rest 1:00 min.  Repeat 5 times.
e) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
WOD