02/11/2017


Encinitas, South Vista – Group Class

Warm-up

Run or Row 400m

50′ Side Lunge

4 inch worm

4 Sampson Stretch

4 wall walk up

20 V-up

30 Hollow Rock

8 min mobility

Shoulder/Trap Smash

Glute Smash

Couch Stretch

Pigeon

Foam Roll

Metcon

2 person partner WOD, only 1 works at a time

Metcon (AMRAP – Reps)

AMRAP 24min

80 Wallballs (20/14#)

60 Calorie Row

40 1-Arm DB Snatch 40/25

20 squat clean (145/100)

10 Shoulder to oh (145/100)