WOD 4/1/17

PRE CLASS WARM UP

800m Jog -or- 1000m Row

METCON

400m Run, Then:

50 Front Squats (95/65)
40 Pull Ups
30 Push Ups
20 Push Press (95/65)
10 Box Jumps

Then, 400m Run

 

ADVANCED

400m Run, Then:

50 Front Squats (135/95)
40 Pull Ups (CTB)
30 Ring Dips -or- Bench Press (155/115)
20 Push Press (135/95)
10 Burpee Box Jumps

Then, 400m Run.

 

POST CLASS

 

3 Rounds – 1:00 min/ 1:30 min / 2:00 min

Timed Wtd. Planks (10/25)

** Elbow Planks. Bumper plate on your back **


 

Coach uNICorn rolling in her stylish, Memorial Wrap silky workout shorts! Yes, Crazy Ivan will be wearing those very soon!!