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20th May 2019

WOD WOD, May 21, 2019

Strength and Conditioning
Get Strong + Breath Heavy !

Warm-up
2 rounds – pairs on rower/bike:

1- 1min Row
2- Glute activation (30/30)
*each change perform 5 air squats

Back Squat (Weight)
Every 3mins:

1×6 @ 50%
1×5 @ 60%
1×4 @ 70%
4×6 @ 75% ( No load change )

Metcon (Time)
Rowing conditioning

Male : 50-35-20cal
Female : 40-25-15cal

*all out efforts
*Teams of 3 on the rower, rotate through

COOL DOWN
Get on the wall , couch stretch / pigeon pose

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