March 9, 2017

March 9, 2017

dynamic :

2:30 clock

1:15 of inner inner loop laps one direction

1:15 of inner inner loop laps opposite direction

class wod
45 secs on/ 15 sec off
3 rounds
calorie row
assault bike
step back/no pushup burpees
ski erg
l/j sit - 15-30 secs
assault bike
hs/plank hold - 20-40 secs
calorie row
russian kb swings

notes :
- conditioning sets = "work" sets.
- stepup, burpee, l sit, plank, and kb swings serve as active rest sets

cool down :
8 minutes of mobility of choice.

- please take time and do this. 

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