Thursday WOD – 073015

Row

Sewing, I mean Rowing circle.

WORKOUT OF THE DAY

There will be no separate Endurance Class today. All classes will be performing the Endurance WOD.

Fitness
1. Warm up
Run 400m – slow pace
Walk on Toes forward, Shoes off
Walk on Toes backward, Shoes off
Walk on outside of feet, Shoes off
Walk on inside of feet, Shoes off
Walk on heels, shoes ON
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC OHS
10 Heidens
10 Pull-ups/Ring Rows
10 Dips/Push-ups
10 Sciatic nerve floss, each leg
:30 Couch Stretch, each leg

2. Endurance WOD
AMRAP 30:
Run 800m
10 Pushups
10 Pass Throughs
Row 1000m
10 DB Strict Press
50ft Bear Crawl

Performance
1. Warm up
Run 400m – slow pace
Walk on Toes forward, Shoes off
Walk on Toes backward, Shoes off
Walk on outside of feet, Shoes off
Walk on inside of feet, Shoes off
Walk on heels, shoes ON
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC OHS
10 Heidens
10 Pull-ups/Ring Rows
10 Dips/Push-ups
10 Sciatic nerve floss, each leg
:30 Couch Stretch, each leg

2. Endurance WOD
AMRAP 40:
Run 800m
10 Pushups
10 Pass Throughs
Row 1000m
10 DB Strict Press
50ft Bear Crawl