WOD – Sun, Jul 13
Warm up
Metcon (3 Rounds for reps)
3 Rounds for Time:
400 M run
50 Russian Twists w/ weight of choice: plate, ball or dumbbell. (50 each side)
500 M Row
50 Plank Crunches (50 each side)
500 M Ski Erg
50 Flutter Kicks (50 each foot)
Coaches and Athletes’ Choice:
If you’re planning on making up a hero WOD, be sure to warm up specifically for the movements you’ll be doing, for example, pull-ups, cleans, or overhead squats. The class will go through a general warm-up together, but afterward, be prepared to focus on your own movements. Practice staying strong, safe, and injury-free. 🙂