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)


TABATA


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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