WOD…July 15th…Met Con Mania 2!

By July 14, 2015 wod No Comments

WARM-UP (15)

5 Rounds of:

250m Row

10 ab mat Sit Ups

10 Push Ups

10 Squats

TEST (5)

2 Minutes Max Effort:

KB Swings (32/24)

CORE (3)

10 – Superman

10 – hollow body rock

30 second rest

HALF (10)

– Divide class in half

– 30 seconds each, 4x through

Barbell Back Squats (45/35)

Box Dips

Barbell Front Rack Lunges

Box Push Ups (20)

& HALF (10)

– Other half of class

– 30 seconds each, 4x through

TRX Rows

KB Single Arm eye level swing (alt rounds)

TRX Supermans – https://www.youtube.com/watch?v=xUfHUUJNKTY

KB Single Arm Thrusters (alt rounds)

 

 

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