May 11, 2017

 

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
Posted in WOD