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General Fitness 10.13.15

13
Oct

General Fitness 10.13.15

Prep Work

5 min Airdyne/row/run

2X10 T-spine wall press

50′ Inchworm push up W/:05 hold at top of rep
WOD

LVL 1

10 Min EMOM

Even Min X 10-15 American swings

Odd Min X 7-10 Burpees
LVL 2

10 Min EMOM

Even min X 10-12 Double KB Russian Swings

Odd Min X 5-8 Floor press with same KB’s
LVL 3 

10 Min EMOM

Even min X 10 Alternating Dumbbell snatches 75/55

Odd Min X Muscle up to 5 Strict Dips
B.

3 rds for time

100 Double unders

10 SDLHP 53/35

Finish with 800M Run
C.

Optional Conditioning

60Min Row…

Yes, its finally here. Goal should be to hit the same pace as 48min

This will best be performed in a class that has a following class behind it (5-6,11-12,330-630)

First come first serve for the rowers….Make sure you RSVP for your class
Cool Down

Mobility

Post results

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