NEWS

WED WOD Recording: Tie Me Down
WED Core + Mobility: Here

WOD

“In Your Eyes”
On the 5 Minute for 50 Minutes
300 Meter Run
20 Dumbbell Snatches
10 Box Jumps or Step Ups

Post Intervals to Comments.

WOD Guidance & Goals:
Move fast! Run the 300 at your 1 mile PR pace and do the 20 alternating (10/side) snatches unbroken. Target 2:00-2:30 for each interval. If you’re not running, scale to 6 flights of stairs or 60 high knees and 60 butt kickers. 

FUNCTIONAL WARM UP

ROUND 1

20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups

Arm + Leg Swings
Touchdowns + Fig 4s

ROUND 2

10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up

Roll Back to Vs
Windshield Wipers

ROUND 3

Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops

Spidermen
Calf Pedals