WOD for 5.18.18
Mobility
Warm-up
90/90 Hip Mob x 2 minutes each side
Squats with External Rotation Lift Off 2 x 10
Metcon (Time)
3 Rounds For Time
400m Run
15 Pull-Ups
50 Air Squats To A Wallball
15 Pull-Ups
400m Run
15 Pull-Ups
50 Air Squats To A Wallball
15 Pull-Ups
Rx+ = wear a 20/14 lb. vest
Rx = do the workout as written
Metcon (Time)
Fitness WOD
3 Rounds For Time
400m Run
15 Pull-Ups or Ring Rows
50 Air Squats to a Wallball
15/10 Calorie Row
3 Rounds For Time
400m Run
15 Pull-Ups or Ring Rows
50 Air Squats to a Wallball
15/10 Calorie Row
