WOD 12/1/16

PRE CLASS WARM UP

3 Rounds

200m jog
20 Lunges
8 Ring Rows

STRENGTH

Romanian Deadlift – 4×12/leg

METCON

12m AMRAP

500m Row
20 Wallball (20/14)
10 Burpees

ADVANCED

12m AMRAP

500m Row
20 Wallball (30/20)
10 Burpees

POST CLASS

100 Hip drop/raise side planks
Accumulate 2m quad Stretch/side
Accumulate 1m hip flexor stretch/side


 

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