Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Saturday

Warm-up

1 ROUND...
100m Run
10 Hanging Scap Retract
8/8 DB Bent Over Row
5/5 Split Squat
100m Run
6/6 DB Hang Power Clean
5/5 SA Ring Row
10 Alt. Step Forward Lunge
100m Run
8 DB G2O
10 Kip Swings
10 Alt. Jumping Lunges

Workout

Metcon (Time)

FOR TIME
800m Run
40 Pull-ups
40 Walking Lunges
800m Run
40 Toe 2 Bar
40 Walking Lunges
400m Run
20 Pull-ups
20 Walking Lunges
400m Run
20 Toe 2 Bar
20 Walking Lunges

-30:00 Time Cap-

Cool Down

FOR RECOVERY
5:00 Flow Stretching*

*Focus on calm nasal breathing.

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

Whiteboard:

Saturday, August 17, 2019

Male Clients

Female Clients

Barbara
Cox

Saturday 7:30am WOD

32:58

Yesenia
Leavitt

Saturday 7:30am WOD

33:19