Wednesday 3.22.17 WOD

*** Save The Date β€” 17.5 Friday Night Lights Party ***
Celebrate the final Open WOD of the season

Monster Mash!

Please arrive early today to complete the below warm up before class time

Warm Up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

“Manuel”
5 Rounds of:
3 minutes of Rope Climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 run
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round

In honor of Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006.
To learn more about ManuelΒ click here

$ Out

Mobility with Coach

WOD NOTES

By | 2017-03-21T07:59:15-04:00 March 21st, 2017|WOD|Comments Off on Wednesday 3.22.17 WOD