Tuesday’s WOD 11/28/17

Tuesday’s WOD 11/28/17

30 Minute Class Workout
Metcon (Calories)
5 minute Row Sprint for total calories.
Metcon (Distance)
Row, Jog or Walk 20 minutes at an easy pace.
1 Hour Class
Metcon (AMRAP – Rounds)
Alternate A1/A2/A3/A4 for 10 rounds.

Perform a superset, and start a new set every 2 minutes.

A1. 3 RDL Deadlift (70-75% 1RM)
A2. 5 Strict HSPU
A3. 50m Front Rack Carry (sandbag, KB, or atlas stone)
A4. 10 Push Ups

Metcon (Calories)
5 minute Row Sprint for total calories.
Metcon (Distance)
Row, Jog or Walk 20 minutes at an easy pace.

2017-11-28