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