WOD 4/22/2019


Published April 22, 2019


PreWod

Warmup (10 min)
3 Rounds
5 scap pullups
5 ring rows
5 scap pushups
10 airsquats @ 2020
50 single under jump ropes




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MetCons

Flexibility, Running and/or Kettlebell Make Up

Flexibility
- Test Flexibility (20)
- if Previously tested
2 Rounds
2 min hip flexor stretch each side
2 min SMR lats each side
2 min straddle stretch

Running/Kettlebells
- Test Running (25)
-if that is tested then Test Kettlebells
-if both are tested
12 min AMRAP:
200m run
10 Burpees or BodyBuilders
15 Russian KBS (53/35) or (35/18)

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