Warm-Up:
 |
| Linda cooling off after a tough WOD |
Dynamic Warm-up
WODs:
Strength:
Pull-Ups: 3 x 5
MetCon:
Tabata This:
Ring Rows
Sit-Ups
Row (calories)
*20s on, 10s off x 8 rounds. After the 10s rest for ring rows, move on to 8 rounds of sit-ups... Score is sum of lowest reps for each exercise.
Ring Rows
Sit-Ups
Row (calories)
*20s on, 10s off x 8 rounds. After the 10s rest for ring rows, move on to 8 rounds of sit-ups... Score is sum of lowest reps for each exercise.
Endurance: Sprints
Run or row: 30s on, 2 min off, 10 rounds. Get a "rolling start" for each sprint, so that you start the time at full speed.
Run or row: 30s on, 2 min off, 10 rounds. Get a "rolling start" for each sprint, so that you start the time at full speed.
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