WoD for March 22nd, 2019

Group Warm-up
3 NFT:
25 Jumping jacks
15 Air squats
10 Pause push ups (3 second lower, 1 sec pause at the bottom)
20 Arm circles forward and backwards
10 Good mornings with PVC or broomstick
10 Single leg lateral lunge

Daily WoD
AMRAP 20: RUN/GOBLET/KBS/SIT-UP/PULL-UP
400m Run
15 Goblet Squats (1.5/1.0) a) 1.0/.75 b) .75/.5
15 KBS (1.5/1.0) a) 1.0/.75 b) .75/.5
15 Sit-ups
15 Pull-ups

Mobility
Roll Quads/Posterior chain/Lats

Leave a Reply

Your email address will not be published. Required fields are marked *