NEWS
WED WOD Recording: Tie Me Down
WED Core + Mobility: Here
WOD
“In Your Eyes”
On the 5 Minute for 50 Minutes
300 Meter Run
20 Dumbbell Snatches
10 Box Jumps or Step Ups
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=S_IgYgcVskQ
WOD Guidance & Goals:
Move fast! Run the 300 at your 1 mile PR pace and do the 20 alternating (10/side) snatches unbroken. Target 2:00-2:30 for each interval. If you’re not running, scale to 6 flights of stairs or 60 high knees and 60 butt kickers.
FUNCTIONAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals