WOD | April 6, 2017

WOD:

AMRAP 30: (yup...30)

     400m Run

     20 x Ring Row

     500m Row

     20 x Russian KBS (70/53)

*Goal: Sustainability! Today is about knowing your engine and completing 30 minutes of mixed modal movement. Try to keep rounds within 1:00 of each other

 

EXTRA WORK:

Weightlifting:

     Back Squat

     3 x 10 @ 65%

 

Midline:

     Back Extension

     5 x 6 (30x2)

 

Mobility:

     3:00 Calf/ Ankle smash ea

     4 Rounds

     :30 Calf/ Ankle stretch ea.

 

VERGE STUFF: 

Manion WOD: Saturday, April 29. Register here

We would always rather you be at the gym than not. April begins our VA4OC. Come often and make sure to sign into classes!