Wednesday 2.11.15

Main - Group WOD

Warm up (No Measure)

2 rounds

10 cal. row

hip opener x 2 minutes

Lat./T-spine mobilization x 10 each side

Muscle mashing w/ foam roller x 1-2 min.

Metcon (AMRAP - Reps)


20 seconds on 10 seconds rest for 8 rounds of each movement

1. Sit-Ups

2. Lunges

3. Push-ups

4. Air Squats

*Complete all 8 rounds (4 minutes) of each movement

before going to the next.

Metcon (No Measure)

Choose your "goats":

Every minute on the minute, for 12 minutes, complete:

Even minutes: Goat 1

Odd minutes: Goat 2

Try to pair up two different modalities. For example, choose one gymnastics movement and one skills movement.

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