10/07/2017

Encinitas, South Vista – Group Class

Warm-up

Run or Row 400m

5 Inch Wom

15 Push Up

10 1 arm DB Snatch each side light

20 BB or Banded Good Morning

1 Round

40 Hollow Rock

20 OH Weighted sit up 45/25

1 min forearm plank

20 plank hip dips

30 Leg Lifts from a sitting position

Metcon

WOD A

30-20-10

DB Snatches (50/35)

Calorie Row (women 24-16-8)

at the 10 minute mark begin:

WOD B

21-15-9

Box Jump 24/20″

Power Clean 135/95

This workout can also be completed doing either WOD A OR B first. After you complete your first WOD rest until the 10 min mark. Then begin your second WOD. These workouts should both be scaled to be completed in under 10 min each.

Metcon (Time)

30-20-10:

DB Snatches (50/35)

Calorie Row (women 24-16-8)

Metcon (Time)

21-15-9

Box Jump 24/20″

Power Clean 135/95