09/07/2019

Encinitas – Group Class

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Warm-up

Run or Row 21/18 Cal

4 Inch Worm

6 Sampson Stretch

10 BarbellGood Morning

8 Single Leg Barbell Deadlift each side (leave out bar)

10 Front Squat

40 Hollow Rock

30 sec kneeling 1/2 split each leg

3 min additional mobility or until 15 min past

Metcon

Metcon (Time)

Partner WOD

One Partner works while the other rests.

Row 1000m/800m alternating every 250m/200m

Then 2 Rounds

20 Ground to OH 155/110 (Rx+185/135)

40 Burpee Pull Up

60 Deadlift 225/155 (255/180)

80 Wallball 20/14 (Rx+30/20)

100 Front Squats 75/55 (RX= 95/65)

then after 2 Rounds…

Row 1000m/800m alternating every 250m/200m