Monday, May 16th WOD
Warm up: Coach-led calisthenics
Group mobility: Banded ankle, hip and shoulder
WOD prep: Build the Bear/Curtis P, row technique
Conditioning: Every 2 minutes, for 22 minutes, alternate between the following:
-4 Bear complexes/Curtis P’s at 115/75, 95/60, 75/50 or 55/35lbs
-30 second ALL OUT row sprint (for calories)
-Start on the bar, end of the bar
-Record splits and total calories
0:00-2:00 4 Bear Complexes
2:00-4:00 30 second Row for Calories
4:00-6:00 4 Curtis P’s
6:00-8:00 30 seconds Row
8:00-10:00 4 Bear Complexes
10:00-12:00 30 second Row
12:00-14:00 4 Curtis P’s
14:00-16:00 30 second Row
16:00-18:00 4 Bear Complexes
18:00-20:00 30 second Row
20:00-22:00 4 Curtis P’s