5-11-18

5-11-18

COMMUNITY WOD TOMORROW AT 9AM!!!

EVERYONE IS FREE!


WARM-UP

2 Sets

-30sec Single Leg Bench Hip Extensions (up and down-dont touch your butt to the floor)

-30sec Other Leg

-30sec Side Plank (RX+ Add a Twist Underneath)

-30sec Other Side

-90sec Jump Rope Single Unders (Aim for the entire 90 unbroken)


WOD

“Pick Your Poison”

3 Rounds For Time:

-200′ Db Walking Lunge (25/15)(+35/20)

-100′ Db Bear Crawl

RX   *1000M Row     *2.0 Mile Assault Bike      *800M Run

RX+ *1500M Row     *2.5 Mile Assault Bike      *1200M Run

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*After each round you will complete one of the cardio options below the wod, once you have done that cardio you cannot go back to it. Complete all the rounds with the cardio selection after in whatever order you choose….make your pick and get it done!


MURPH BONUS PREP WORK

-60 Band Pull Aparts

-60 Banded Tricep Psuhdowns

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