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OUR BLOG

Fri.10.27.17

By CoachBo | In WOD | on October 26, 2017

Warmup:  ROM, Dynamic stitches, hip openers, 10 Goodmorning + squats, 10 side lunges, 10 ring rows, 10 pushups, 400m run

WOD:

10:00 AMRAP
4 KB Single Arm Snatch, ea side AHAP
8 Burpees
12 Situps

Rest 5 minutes, Then

10:00 AMRAP
10 Russian Kettlebell Swings 53/35#
100m Sprint (fast cadence/turnover)

Cooldown:  smash shoulders, abs and hips with lacrosse ball.  Stretch

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