Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Sunday, March 17th Wod!!!

If you don't wear something GREEN!!!!!! There will be a 20 Burpee Penalty before you start your workout. Also, Coach Brandon will NOT be having a Comp Training for the next 2 Sunday's

Warm-up

Run 800m
Dynamic Stretching for 10 min
High Knees
Butt Kickers
Toy Soldiers
Perfect Stretch

Metcon (Time)

For Time:

1 X 800m Run + 10 D Ball Cleans (HAP)
Rest 2 min
2 X 400m Run + 10 D Ball Cleans Over Shoulder
Rest 1 min b/t
3 X 200m Run + 10 D Ball Cleans
Rest :30 sec b/t
*rest 3 min after the 3rd 200m Run
Then.....
1 Mile Run All Out MAX EFFORT

Accessory Work

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, March 17, 2019

Male Clients