Thursday, May 11, 2017

Dear, Naomi: You better come to the workout today. Or. Else.
Love, your stalker coaches

051117 WOD

A. Group warmup

5:00 time cap

B. EMOM 12:00

Min 1: 0:30-0:45 – Banded march (green band)

Min 2: 0:30-0:45 – Hollow hold

Min 3: 0:30-0:45 – Band pull-aparts (yellow / pink band)

Min 4: 0:30-0:45 – Russian twists

C. Every 3:00 for 15:00

Run 200 meters

Walking lunges x 50 feet (from bumper plates to front post and back)

Pull-ups x 8/6 reps