02/09/2020

Encinitas – Group Class

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Warm-up

Row 19/16 cal

50′ walking lunge

30 Hollow Rock

10 Push Ups

Bike 15/10 Cal

20 KB Swings

1 Conan each direction

1 Rope Climb or 10 Ring Row

Mobilize till 12 min past then begin set up and decided which mini WOD you want to start at. Max 5 ppl per mini WOD

Metcon

Metcon (3 Rounds for reps)

0-10mins AMRAP

200 foot DB Single Arm OH Carry/arm 50/35 + 1 KB Racked Carry 55/35

30 Sit up (alternated with 15 Toe to Bar or GHD Sit Up)

19/16 CAL Row

Rest 2 min

12-22 mins AMRAP

20/15 Cal Bike

10 Barbel Bench Press (men B/W, Women .8 B/W)

2 Rope Climb (10 Ring Row)

Rest 2 min

24-34 mins AMRAP

Run 200m

50′ Handstand Walk or 1 Conan each direction

10 Power Clean 135/95