04/08/2018

Encinitas – Group Class

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Warm-up

Pick 2 of 3 Warm Up WODs

1 Round

Row 500m

20 Inverted V UPs

1 min Wide Leg Forward Fold move slowly from side to side

1 Round

Run 200m

15 Good Morning

1 min Standing Straddle Stretch w/ Weight

https://www.powermonkeyfitness.com/videos/standing-straddle-stretch-w-weight

1 Round

Bike 15/12 CAL

15 Wall Balls 20/14lbs

10 KB or DB Windmill each side

5 min mobility of your choice

Metcon

Metcon (Time)

3 rounds for time of:

Run 800m

6 DB Turkish Get Up 40/25

12 Deadlifts 225/155

24 Weighted OH SIt Ups 45/25#

50′ out and back KB Goblet Walking Lunge 55/35

Rx plus=

Deadlift 255/185