Tuesday, January 3rd WOD

Warm up:  Coach led BW drills followed by:

3 rounds

-10 Alternating KB lunges

-5 Strict chin ups

-5 Ring push ups

-1, 4 Cone shuttle

 

 

Sampson stretch 90 seconds per side

Runners stretch 90 seconds per side

Wod explanation

 

Conditioning:  5 rounds, AMRAP 4

30/22 Calorie row

60/45 Revolutions on AirDyne

Max effort 10m shuttle

Rest 2 minutes between rounds

Score is number of shuttles completed per round

 

Post:  Group foam roll 5 minutes