WUWOD
2 Rounds of:
10 Long lunges
10 Knees to chest stretch
10 Heels to bum kicked
10 High knees
10 Sumo squats
200m Run
WOD 1
In 20 Mins complete:
10-8-6-4-2 reps of:
Floor press
Strict pull ups
*add weight if needed
*Use heaviest weight possible each set
*Alt movements between rounds
WOD 2
10 Rounds for time of:
100m Run
10 Plate Jumps @ 10/5 C=15/10
10 Plate Lunges @ 10/5 C=15/10
*15 Min cap
*run fast 😉
Additional Work
20 Mins after Class:
10 Rounds of:
Row for metres
2 min on/ 2 mins off
*Goal is to finish with more than 5,000 meters. Great scores will be closer to 6,000 meters.