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WOD 3/15

15
Mar

WOD 3/15

Hamstring/Shoulder01

400m Run
Then 2 rds:
30 sec each Forward/Back & Lateral Line Jumps
10 Forward/Back & Side to Side Leg Swings
Sampson Lunges down
Crab Walk back
10 Pushup Shoulder Taps
10 Side Plank Ups

Strength

Superset

Metcon

Moderate intensity

Metcon (Time)

With a partner alternating rounds:
20-18-16-14-12-10-8-6-4-2
Cal Row

Partner 1: 20 cal while P2 rests
Partner 2: 20 cal while P1 rests
P1: 18 cal
P2: 18 cal
Etc…

Recovery

Cooldown
Posterior chain, chest

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